Monday, Dec. 4

Weightlifting/Strength:

Overhead Squat 1x5 at 70% 1RM

Overhead Squat 1x4 at 75% 1RM

Overhead Squat 1x3 at 80% 1RM

Overhead Squat 1x3 at 80% 1RM

Overhead Squat 1x2 at 85% 1RM

Overhead Squat 1x2 at 85% 1RM

Athlete Instructions

Set 6: 85%+ 1RM

Complete sets every 2 mins.

Athlete Notes

- Performed from the rack. - Move the bar overhead with a behind-the-neck snatch grip push press, push jerk, or split jerk. - Aim for a behind-the-neck split jerk for the heavy set of 2. - Focus on a strong overhead position with a tight midline. - Goal: Finish around 90% of 1RM Overhead Squat.

"Window to the Wall"

As many reps as possible in 14 mins of:

75 Double Unders

25 Wall Balls, 20/14 lbs

5 Power Snatches, 135/95 lbs

75 Double Unders

25 Wall Balls, 20/14 lbs

10 Power Snatches, 135/95 lbs

75 Double Unders

25 Wall Balls, 20/14 lbs

15 Power Snatches, 135/95 lbs ... Continue adding 5 Power Snatch reps each round until time expires.

Athlete Instructions

Primary Objective: Get into the round of 20 Power Snatches

Secondary Objective: Complete each set of Double Unders and Wall Balls in a combined time of under 2:00 minutes

Stimulus: Muscular Stamina / Barbell Conditioning

RPE: 8/10