31/10/2016

Perfomance:

A. Five sets of:
Front Squat

Set 1 – x 5 reps @ 60% of 1-RM
Set 2 – x 3 reps @ 70%
Set 3 – x 2 reps @ 80%
Set 4 – x 2 reps @ 90%
Set 5 – x 1 rep @ 95%
Rest 2 minutes between sets

B. Every 4 min for 20 min:
400 m run
Max Reps Wall Balls

Competition:

A. Five sets of:
Front Squat
Set 1 – x 5 reps @ 60% of 1-RM
Set 2 – x 3 reps @ 70%
Set 3 – x 2 reps @ 80%
Set 4 – x 2 reps @ 90%
Set 5 – x 1 rep @ 95%
Rest 2 minutes between sets

B, Six sets of:
Snatch Balance x 1 rep
(build to a heavy single)
Rest 2 minutes

C. Every 4 min for 20 min:
400 m run
Max Reps Wall Balls

D. Four sets of:
Back Squat
Set 1 – x 4 reps @ 70% of 1-RM
Set 2 – x 4 reps @ 75%
Set 3 – x 4 reps @ 80%
Set 4 – x 4 reps @ 85%
Rest 2 minutes between sets