Training Day 15

A. Power Snatch, 1/45 sec for 12 sets @ 75-80%

(170)

B. Squat Clean, 1/60 sec for 12 sets @ 70-75%

(225)

C. Overhead Walking Lunges, 3 x 20 steps, rest as needed, start light **focus on good overhead position and not hyperextending low back

(105--added 10 pounds from last time.)

D1. Hollow Hold holding DB in feet and plate OH, 3 x 30-40 sec, rest as needed

(Yes. Tough.)

D2. Jefferson Curls @ 3020, 3 x 10-12 reps, rest as needed 15#

+

15 min @ controlled Pace

50’ Single Arm OH DB Carry, heavy as possible

15 sec L-sit on Ring Support

100’ Heavy Farmer’s Carry/arm

50’ Reverse Bear Crawl

20 Steps Death March, moderate load

(50# OH carry, 70# farmers carry, 40# death march)