Training 6-13-2016

Warm-up: Joint Mobility/Dynamic

Strength:

1. 5 Rounds: Every 60 Seconds perform the following

1 x Heavy Power or Full Snatch

*Begin your first round at a load not exceeding 155/105 and build each round focus on explosive, crisp clean movement

2. Squats

3 x 60%
*Rest 90 Seconds

3 x 70%
*Rest 90 Seconds

2 x 80%
*Rest 2 Minutes

1 x 90%
Rest 2 Minutes

1-3 x 90%+

*Todays Squats are based off your True 1rm Squat. Follow your percentages and rest periods as posted. The last set you may put any amount of weight you like on the bar and can try for a 1, 2 or 3rm. If the weights are just feeling heavy just go for what feels heavy for the day. But if your feeling good, go for it

Conditioning:

15 Power Clean & Jerk 155/105
5 Handstand Push-ups
10 Power C & J 155/105
10 Handstand Push-ups
5 Power C & J 155/105
15 Handstand Push ups

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)