Individual Quarterfinal Week Strength Work and Additional Training
A.
Every minute, on the minute, for 8 minutes:
3 Hang Squat Snatches @ 135-165/95-115lbs
B.
Five sets of:
2 Front Squats
Rest 90 seconds between sets
*Start at 75% and build to a heavy double that still has good bar speed. No sticky points or poor form.
C.
Four sets for times of:
10 Sandbag to Shoulder (150/100lbs) (touch and go is ok)
15 Sandbag Bearhug Squats (150/100lbs)
20/16 Calorie Row or 20/15 Calorie Ski Erg
Rest 1:1 or alternate full sets with a partner you go/I go style.
No Sandbag Option:
7 Double Kettlebell Hang Snatches (70/53lbs)
14 Double Kettlebell Front Squats (70/53lbs)
20/16 Calorie Row or 20/15 Calorie Ski Erg
Rest 1:1 or alternate full sets with a partner you go/I go style.
D.
Three sets of:
15-20 Weighted GHD Back Extensions
Rest 90 seconds between sets
Followed by…
One set of:
Max Effort Banded Hamstring Curls
*Goal is 100+ reps.
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A. 125
C. With 100 sb, around 3:50-4:05 each round did 5
D. 24.1 with 115 and 40 db
8/10-11/14 each round
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