Monday, November 27th
Strength: Focus on perfect technique with power snatch + OHS keeping loads light, but if comfortable build to 75% of 1RM. The intent today is strength/accessory work, GPP will double as recovery/aerobic power work.
Strength
1) Power Snatch + Overhead Squat: 4 x 2 + 2, adding weight each set if form permits. Rest 90s.
2) Sumo RDL: 4 x 8-10, AHAP. Rest 90s.
3) Goblet Walking Lunges: 3 x 8 ea. Rest 60s.
4) Farmer Carry: Accumulate 400 meters (70, 53). Rest as needed
GPP
4 Rounds of:
15 Russian Swings (70, 53)
15 Goblet Squats (70, 53)