Workout of the day
A. Week 4 of 8 Wendler Cycle
De Load 1×5@40 1×5@50 1×5@60
B. 21-15-9
KBS 53/35
Lateral Burpees over PVC
rest 2 min
12-9-6.
KBS 53/35
Lateral Burpees over PVC
Competition
A. Squat (last week of this squat cycle)
Every 2 min for 10min Back Squat x 6 reps (add 10-20 lbs from last weeks efforts)
B. Strength
1. Bench press 5×1@90%1RM
2. wtd Pull Up 5×1-3 reps
(super sets 1&2)
**move with purpose btw stations, rest after finishing a set of 1&2**
C. Conditioning
21 Power Snatch (135/95)
300m Run
15 Power Snatch
300m Run
9 Power Snatch
300m Run