10/15/16

14
Oct

10/15/16

Saturday
Lift
Life
OH squat
Every 2 minutes for 10 minutes
3 OH squats( bar or choose weight that emphasizes technique)

Fitness
OH squat
(1) 1 Second Pause in the Bottom (dead stop, then stand)
Percentages taken off 1RM Snatch. Take all repetitions out of the rack or blocks.
On the 0:00 – 50%
On the 1:00 – 60%
On the 2:00 – 70%
On the 3:00 – 80%
On the 4:00 – 85%
On the 5:00 – 90%
On the 6:30 – 95% – Note the intervals change to Every 90s here
On the 8:00 – 100%
On the 9:30 – 105%

Metcon
Life & Fitness

“Nancy”
5 rounds for time:

400m Run
15 OH squats (95/65)

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