Aug 24

Aug

24

STRENGTH
A) Find 3RM Front Squat
b) EMOM 12 complete:
1 Snatch @80-85% 1RM

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Aug 23

Aug

23

STRENGTH
Press (3's)*
Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 70% of 90% of 1RM x 3 reps
Set 5: 80% of 90% of 1RM x 3 reps
Set 6: 90% of 90% of 1RM x 8 reps**
**"The Rule of 8." You must get 8 reps...Your goal is still to go for max reps on set 6. If you get 8 in one set, you're done. If you need to re-rack after 4 - that's fine - you'll unrack and go again, and keep going, until you have completed 8 reps.

Superset with Weighted Pull-Ups x 6 x 3 reps (Find 3RM)

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Aug 22

Aug

22

STRENGTH
Back Squat (3's)*
Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 70% of 90% of 1RM x 3 reps
Set 5: 80% of 90% of 1RM x 3 reps
Set 6: 90% of 90% of 1RM x 8 reps**
**"The Rule of 8." You must get 8 reps...Your goal is still to go for max reps on set 6. If you get 8 in one set, you're done. If you need to re-rack after 4 - that's fine - you'll unrack and go again, and keep going, until you have completed 8 reps.

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Event Date: May 30, 2014