Day

September 17, 2015

Fitness & Performance Not For Time RDL 8,8,8,8 Push Press 8,8,8,8 1 Arm Row 8,8,8,8 3 Rounds For Time 12 Front Squats 62kg/44kg 12 Burpee...

Snatch 70%/2, 75%/2, 80%/1×5 Clean and Jerk 70%/2, 75%/2, 80%/1×5 Back Squat X/8×3 Plate abs 200 reps

Hang Power Snatch high thigh 65%/3×3 Hang Power Clean thigh65%/3×3 Clean Pull 90%/3×3 Front Press X/5×3

Muscle Snatch 50%/3×3 Muscle Clean and Power Jerk 50%/3×3 Front Squat X/8×3 last set 8 rep max RDL X/5×3 Pull Ups/windmills/sit ups 3 sets

Power Sn blocks knee 60%/3×3 (No Foot Movement) Power Cl blocks knee 60%/3×3 (No Foot Movement) Sn Pull 90%/3×3 Push Press X/8×3 Hyper Hold 3×25...

This is an 11 Week cycle that will peak for the American Open on December 3-6th. It will contain a lot of squatting and pulling...