28/11/2016

Perfomance:

A. 3RFT
Toes to Bar x 10-15 unbroken reps
Weighted Pistols x 10 – 14 reps
Burpees x 20 reps

B. Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-7 – 8 reps @ 65-80%
Rest 2 minutes between sets.

Competition:

A. 3RFT
Toes to Bar x 10-15 unbroken reps
Weighted Pistols x 10 – 14 reps
Burpees x 20 reps

B. Every minute, on the minute, for 9 minutes:
Clean x 3 reps

Minutes 1-3 = 75-80% of 1-RM
Minutes 4-6 = 80-85% of 1-RM
Minutes 7-9 = 85-90% of 1-RM

C. Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-7 – 8 reps @ 65-80%
Rest 2 minutes between sets.

D. Three sets, not for time, of:
Glute-Ham Raise x 6-8 reps @ 20X1
GHD Sit-Up x 15-20 reps

/by