Friday 6/20/14

A1. amrap strict pull ups @21X0; 5 sets; rest 1 min
A2. Front squat @31X1; 3-4×5; rest 90 sec
B1. Pendlay row @21X1; 4-6×4; rest 30 sec
B2. JM Press @30X1; 6-8×4; rest 60 sec
C. db RFESS @2010; 5-8×4; rest 1 min btw legs
D. 30 sec hollow holds every 90 sec for 6 sets

A. BS with variable resistance – 10 sets of 3 @ 20X1; rest 45 sec – bands or chains
B. OHS @ 42X1; build to a moderate double in 5 sets
C. EMOM – 8 min – 8 CTB pull ups
D. EMOM – 12 min
odd – 6 tough KB snatch R
even – 6 tough KB snatch L

– choose your tension as needed for A, work on speed on concentric, record what you use
– pause at bottom for OHS – form over load impt here
– work on speed for CTB pull ups, if volume is low add speed element, NOT reps or load
– choose aggressive load for Snatch but solid form, breathe throughout


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