• OH Squat, KB Snatch, Dubs, Max American Swings

    September 10, 2012 by

    Weightlifting: (20m)
    Squat Cycle4, wk3
    5@75%, 3@85%, 1+@95%

    Conditioning:
    AMRAP 8 of
    12 Overhead Squat (95/65)
    12 DB/KB Snatch, each arm (35/25)
    24 Dubz or 60 singles
    Rest 2min
    5xMax UB American Swings w/same KB
    Rest :30 in between sets
    Stay consistent

    ADVANCED
    AMRAP 8 of
    6 Overhead Squat (135/95)
    12 KB Snatch, 6 each arm (70/53)
    24 Dubz
    Rest 2min
    5xMax UB American Swings w/same KB
    Rest :30 in between sets
    Stay consistent

    Accessory:
    Beg-Int; RDL 5×5 MODERATE, L Sit Practice
    Advanced; Box Sq 8×3 HEAVY, 4x:20 L Sit Hold, Reverse Hyper 5×5 HEAVY