1. Adjusting our back squat waves to smaller sets, and bringing out percentages higher. We'll build off this rep scheme next week. Following, two sets of back rack reverse lunges to strengthen our posterior from a different angle.
2. Snatch work to finish the day.
Every 2:00 for 6 Sets
4 x 72%
2 x 78%
4 x 72%
2 x 82%
4 x 72%
2 x 86%
Transitioning from 6 and 3 reps, to 4 and 2 reps. With so, a bump in our percentages as we continue. Next week, we'll be repeating this scheme, improving on the num...
2. Conditioning, and a classic CrossFit.com benchmark - "The Chief".
On the 2:00 x 5 Sets:
3 Power Cleans
1 Pausing Push Jerk + 2 Push Jerks (*2 sec pause in catch)
Set 1 - 65% of 1RM C&J
Set 2 - 70%
Sets 3-5 - Build to a heavy complex for the day.
On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.
5 Rounds of 3 Minute AMRAPS:
3 Power Cleans (13...
After our first three weeks of ascending back squat percentages, we are taking a brief recovery from the heavier weights. Not a full deload week (3 weeks out there), but a chance to recover for the next push ahead.
Pausing back squats, coupled with the jump rope to start our day and add a light breathing component to the repetitions. Although reduced percentages, this will still prove to be a good challenge for us.
Repeating our snatch primers from last week, with the intentions on building in loads, followed by a squat snatch complex.