85# dumbbell and 30″ box ready for action.
Strength
1a) 3 x 10 weighted back extensions, rest 30 sec
1b) 3 x 10 weighted sit ups, rest 30 sec,
2) 10 minutes to work up to a heavy one arm db snatch.
Move immediately to.
Conditioning
1) EMOM for 5 minutes, 6 db snatches (3 each side) @ 85#
2) EMOM for 5 minutes, 6 box jumps, ’11 Games Standard @ 30″
3) EMOM for 5 minutes, 12 strict pullups
4) EMOM for 5 minutes, 24 double unders
Rest AT LEAST 60 minutes.
Olympic
1) 20 x 1 power clean HIGH hang, every 1/2 minute for 10 minutes, light weight
Results
strength: worked up to 100#. Back ext and situps unweighted.
Conditioning: Failed last few sets on pullups. Only 10 reps per round. Didn’t keep strict form.
Food
1. 3 egg omelette w/ veggie mix, mixed fruit, 2 sausage links, coffee with heavy cream
2. diced chicken, pistachios, broccoli cauliflower, water
3. whey, powerade, banana
4. chicken thigh, broccoli and cauliflower, water
