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Tuesday 11.27.18

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Part A.
Front Squat
90% of 1RM from 2 weeks ago:
*3 sets of 1 with 8 sec descent, 1 sec pause in bottom
*10 min to complete all 3 sets

Part B.
“21 Tuesday”
EMOM for 21 Minutes
Min #1: 15 Overhead Squats
Min #2: 12 Box Jump Overs, 24/20
Min #3: 15/10 cal AAB
*Stop working at 45 seconds no matter where you are for reps

Men: 95-135#
Women: 65-95#
Modifications: Reduced reps on any movement

Focus Work.
Choose One:

Olympic.
E:90 x 8 sets
3 x 1 Pause* Hang Snatch – 60-70%
5 × 1 Full Snatch – 80-90%
*3 second pause in hang position

Movement Capacity EMOM.
L1. Alternating EMOM until failure…
Min #1 – 6 Wall-ball Shots, 30/20
Min #2 – 40′ Plate Push, 25# plate
Note – add 3 reps to the Wall-ball shots each round until unable to complete within the min.

L2. Alternating EMOM until failure…
Min #1 – 6 Wall-ball Shots, 20/14
Min #2 – 40′ Plate Push, 25# plate
Note – add 3 reps to the Wall-ball shots each round until unable to complete within the min.

L3. Alternating EMOM until failure…
Min #1 – 6 Wall-ball Shots, 14/10
Min #2 – 40′ Plate Push, 25# plate
Note – add 3 reps to the Wall-ball shots each round until unable to complete within the min.

Competitor.
*Week 3-Day 2*

Olympic.
E:90 x 8 sets
3 x 1 Pause* Hang Snatch – 60-70%
5 × 1 Full Snatch – 80-90%
*3 second pause in hang position

Part A.
Front Squat
90% of 1RM from 2 weeks ago:
*3 sets of 1 with 8 sec descent, 1 sec pause in bottom
*10 min to complete all 3 sets

Part B.
EMOM for 21 Minutes
Min #1: 15 Overhead Squats
Min #2: 12 Box Jump Overs, 24/20
Min #3: 15/10 cal AAB
*Stop working at 45 seconds no matter where you are for reps

Men: 95-135#
Women: 65-95#
Modifications: Reduced reps on any movement

Movement Capacity EMOM.
L1. Alternating EMOM until failure…
Min #1 – 6 Wall-ball Shots, 30/20
Min #2 – 40′ Plate Push, 25# plate
Note – add 3 reps to the Wall-ball shots each round until unable to complete within the min.

L2. Alternating EMOM until failure…
Min #1 – 6 Wall-ball Shots, 20/14
Min #2 – 40′ Plate Push, 25# plate
Note – add 3 reps to the Wall-ball shots each round until unable to complete within the min.

L3. Alternating EMOM until failure…
Min #1 – 6 Wall-ball Shots, 14/10
Min #2 – 40′ Plate Push, 25# plate
Note – add 3 reps to the Wall-ball shots each round until unable to complete within the min.