Blog Search

Tuesday 10.10.17

By: 0

Strength.
A. E2:30 x 8 sets
Back Squat following this progression:
Set 1: First warm-up set. 20 reps w/Barbell
Set 2: Second warm-up. 15 reps @ 50% of 20RM
Set 3: 10 reps @ 70% of 20RM
Set 4: 10 reps @ 85% of 20RM
Set 5: 10 reps @ 95% of 20RM
Set 6: 1 rep @ 70% 1RM
Set 7: 1 rep @ 80% 1RM
Set 8: 1 rep @ 90% 1RM

B. E2MOM x 4 sets
Bench Press
Set #1 – 7 reps @ 65%
Set #2 – 5 reps @ 75%
Set #3 – 3 reps @ 85%
Set #4 – 1 rep @ 95% or more if possible

Weakness Work.
Choose One:

Conditioning.
For Time:
Row 40/30 Calories
20 Rower Facing Burpees
Row 30/20 Calories
15 Rower Facing Burpees
Row 20/15 Calories
10 Rower Facing Burpees

Pulling Strength.
Weighted Pullup
4×5 – 40-60% 1RM

Competitor.
*Week 6-Day 2*

Olympic.
A. E2MOM x 10 sets
1 Clean & Jerk – 85-95%

B. Weighted Pullup
4×5 – 40-60% 1RM

Strength.
A. E2:30 x 8 sets
Back Squat following this progression:
Set 1: First warm-up set. 20 reps w/Barbell
Set 2: Second warm-up. 15 reps @ 50% of 20RM
Set 3: 10 reps @ 70% of 20RM
Set 4: 10 reps @ 85% of 20RM
Set 5: 10 reps @ 95% of 20RM
Set 6: 1 rep @ 70% 1RM
Set 7: 1 rep @ 80% 1RM
Set 8: 1 rep @ 90% 1RM

B. E2MOM x 4 sets
Bench Press
Set #1 – 7 reps @ 65%
Set #2 – 5 reps @ 75%
Set #3 – 3 reps @ 85%
Set #4 – 1 rep @ 95% or more if possible

Conditioning.
For Time:
Row 40/30 Calories
20 Rower Facing Burpees
Row 30/20 Calories
15 Rower Facing Burpees
Row 20/15 Calories
10 Rower Facing Burpees