Monday 12-1-14
Carl sent me a picture of your max out day! Awesome job everyone!! Hopefully we have all digested our turkey dinners enough by now to lift some stuff. 🙂
A) Snatch – 2×2@75%, 2×2@80%, 2×2@90% of 1RM
B) Front squat – EMOM x 12min – 2 reps w/ 2sec pause in bottom
Weight should increase as follows:
Min 1-3 @ 65%
Min 4-6 @ 70%
Min 7-9 @ 75%
Min 10-12 @ 80%
C) Acculumate 2:00 in plank, 2:00 in HS hold, 2:00 in L-sit
Each time you break, perform 5 American style KB swings (55/35)
**15min cap
**there are scaled variations for all movements. Try to pick a scaling that you can hold for ~20-30sec at a time!
2014 12 01