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29
Oct

121029 Monday

Skill:
  • (BS) Back squat –             80%    3 x 5
  • (SnDL) Snatch deadlift – 100% (of Sn) x 3 x 3*
  • (PP) Push press –             73%    5 x 5
Work:  3 Rounds
  • A1.
  1. Pull-ups x 10                       Tempo: 21X0; add weight each set as needed to hit reps;1 min rest
  • A2.
  1. Max unbroken GHD sit-ups;    NO failed reps;    2 min rest

  1. *Notes:  For those with technique limitations, the snatch deadlift will be too light. Find a weight that allows 3×3 with a challenge, but definitely not maximal.
  2. *Notes:  Pay very close attention to the start/set up of the start of movement
  3. *Notes:  Tempo is up, pause, down, pause

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