Monday, 16 March 2020

“Grunt Work” Week 7

Back Squat
Set 1 (On the 0:00): 9 Reps
Set 2 (On the 2:00): 7 Reps
Set 3 (On the 4:00): 5 Reps
Set 4 (On the 6:00): 3 Reps
Set 5 (On the 8:00): 1 Rep
Set 6 (On the 9:30): 1 Rep
Set 7 (On the 11:00): 1 Rep
Set 8 (On the 12:30): 1 Rep
Set 9 (On the 14:00): 1 Rep

Week #7 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-9 completed “On the 1:30”.

Snatch Technique
On the 1:30 x 5 Sets:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

Conditioning
“Spice Girl”
For Time:
21 Power Snatches (95/65)
5 Rounds of “”Cindy””
21 Overhead Squats (95/65)
5 Rounds of “”Cindy””
21 Squat Snatches (95/65)

Body Armor
3 Giant Sets:
20 Kneeling Arnold Press with Band Row (10 Each Side)
15 Weighted Hollow Rocks
10 Strict Pull-ups

Rest 2 Minutes Between Sets