305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
SNATCH + SNATCH BALANCE + OH SQUAT
Use this as a good warm up. Pull into catch, straight dip and strong squat!
Build to a heavy double. Not touch and go.
Suggested Build:
50%x5
65-75-85-90%+ x2
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
2 ROUNDS
8 DBL DB Sumo Deadlifts
8 DB Strict Press
16 Bodyweight Reverse Lunges
24 Single-Unders
AMRAP x 12 MINUTES
8 DBL DB Snatch
16 DB Suitcase Alt. Reverse Lunges
24 Double-Unders
(Score is Rounds + Reps)
2-3 SETS
10 Clam Shells/Side
20 Slow Arm Haulers
:30 Hollow Hold
Group 400 meter easy jog
10 leg swings/leg
10 arm swings
30 second plank
then….
MINI WOD Warm Up
3 Rounds:
Run 200 meters
5 strict pull ups
10 push ups
15 squats
20 sit ups
Don’t go all out, but go.
Rest, recover and get bars out for back squats
ON A 20:00 RUNNING CLOCK…
In 10 minutes, Build to a (SAFE) but challenging set of 5 Back Squats. No spotting should be required.
Once you have found a SAFE but challenging weight, do 4 more sets at that weight, resting 2 minutes between sets. You will be adding 5-10 pounds to this next week, so don’t get greedy.
AMRAP x 4 MINUTES
Max Calorie Row
This is a HARD sustained effort. Pick a stroke rate and damper setting you can stick to.
AMRAP x 5 MINUTES
1-2-3…and so on
Up-Down
Ring Row
Air Squat
EMOM x 6 MINUTES
1 High Hang Power Clean
+
1 Hang Power Clean
+
1 Front Squat
*Keep loading moderate.
(Score is Weight)
4 ROUNDS FOR TIME
5 Hang Power Cleans (95/65)|(65/45)
7 Ring Rows
100m Run
-Rest 2:00-
4 ROUNDS FOR TIME
5 Hang Power Cleans (135/95)|(95/65)
7 Pull-ups
100m Run
(Score is Time)