A.
Every 2 minutes, for 10 minutes (5 sets):
Muscle Snatch x 2 reps @ 90-95% of 2-RM Muscle Snatch
*Note: If you don’t know your 2-RM Muscle Snatch- establish that today instead of doing this % work.
B.
Every 2 minutes, for 12 minutes (6 sets):
BTN Power Jerk x 1 rep
*Sets 1-2 @ 75% of 1-RM Power Jerk
*Sets 3-4 @ 80% of 1-RM Power Jerk
*Sets 5-6 @ 85% of 1-RM Power Jerk
C.
In 12 minutes build to:
Deadlift – 4 reps @ 75% of 1-RM Deadlift
Immediately followed by…
Every 2 minutes, for 12 minutes (6 sets):
Speed Deadlift x 3 reps @ 65%
Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.
D.
In 15 minutes, build to a 5-RM Push Press
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg
Aim for 2 heavy working sets.
A)95 before my form breaks down and I pull with arms first
B) 115/125/135/145
Felt good! Got my hips a little farther back this time.
C)275 should I be hook gripping??
240 speed deadlift
These sucked.
D) 130
I might need to fix form in these. I found my hips pushing under coming into PPT.
E) did not do
A. muscle snatches:
100/100/105/105/110
B. btn power jerk:
145
155
165
these feel unstable
C. deadlift
250 x 4 reps
speed deadlift
220 x 3 reps
D. 5RM push press
built to 145
felt weak on this
E. lunges
135/145/155