Gym medium
Back Squat 5-5-5

Back Squat 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

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Overhead Squat 5-5-5

Overhead Squat 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

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15-12-9: Overhead Squats and Lateral Burpee (Over Barbell)s

15-12-9 reps, for time of: Overhead Squat, 95/65 lbs Lateral Burpee (Over Barbell)

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Nothing assigned for February 20, 2017

Deadlift 3-3-3-3-3-3, rest 3 mins

Deadlift 3-3-3-3-3-3 Use the heaviest weight you can for each set. Rest 3 mins between sets.

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Tailpipe

3 rounds of: Person 1 rows 250 meters while Person 2 holds 2 kettlebells in rack position (45#/35#). When Person 1 is done rowing, they switch places. Post total time.

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Black Box Barbell

Snatch (From 18" Blocks) : 3-3-3-3

Snatch (From 18" Blocks) 3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

18” Blocks, Snatch 1x3 60%, 1x3 65%, 2x3 70%

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Black Box Barbell

Snatch (From 12" Blocks) : 3-3-3-3

Snatch (From 12" Blocks) 3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

12” Blocks, Snatch 1x3 65%, 1x3 70%, 2x3 75%

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Black Box Barbell

Snatch Pull : 1x3 at 70% 1RM

Snatch Pull 1x3 at 70% 1RM Rest as needed between sets.

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Black Box Barbell

Snatch : 2-2-2-1-2-2-1-2-2-1

Snatch 2-2-2-1-2-2-1-2-2-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Snatch 1x2 70% (1x2 75%, 1x2 80%, 1x1 85%)x3

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Black Box Barbell

Snatch Balance 3-3-3

Snatch Balance 3-3-3 Rest as needed between sets.

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Nothing assigned for February 20, 2017


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