February 9, 2016

Another combined program - was long, but felt good.

A. Front Squat @ 21x1; 6,4,2; rest 3min 

• Warmup sets on tempo x 6 reps: #85, 85, 105, 115
• Work Sets: (#135 x 6) (#155 x 4) (#175 x 2)

B1. Squat Snatch; 6 for time x 5 sets; rest 1min (85#) 
B2. Kipping HSPUs; 10 for time x 5 sets; rest 3min 

• Did one set every 5 Minutes (always finished a few seconds under)
• Set 1: 1+5UB Snatch / 10 UB HSPU (full depth, kip)
• Set 2: 6 UB Snatch / 10 UB HSPU
• Set 3: 6 UB Snatch / 8 + 2 HSPU
• Set 4: 6 UB Snatch / 7 + 2 + 1 HSPU
• Set 5: 6 UB Snatch / 6 + 4 HSPU

THEN:

3 Sets: 
20 Sec Row @ 100%
rest 3min 
20 Sec Assault @ 100%
rest 3min 

• All 3 Sets - 9 CAL ROW + 10 CAL AIR ASSAULT

+
5 Sets: 
2min Assault @ 175 watts 
2min Continuous Sled Push (continuous choppy steps)
rest 1min 

• Sets 1-3 stayed between 176-200 watts 
• Sets 4 & 5 was more like 160-176 watts
• All sets done with Sled + 100 LBS