October 12 2015

Happy late birthday to Shannon Spires!!!!!

And a happy birthday to Jenna Helton!!!!

Fitness:

A. Back Squat 8-10 x 5 @ 31×1 rest as needed no more than 3 min
+
5 sets
4 PC 155/105
11 Wallballs 20/14
30 DU or 200m row
+
3 sets
1 sled (16-20 sec of work)
14 Russian KBS
no rest

Competition:

A. Snatch 40%x 3,50%x 3,65%x 3, 75%x 2,80% x 1
B. Back Squat 5RM
+
3 rounds @ 80%
12 Deadlift
9 HPC
6 Shoulder to OH
400m run
**Weight increases per round, Use the same weights that you will be using at WC.
**Masters- 105/65,115/75, 135/95

***This is a deload week. We will be decreasing volume. This is not the week to do extra lifting. You may get in some extra gymnastics work.