Wednesday, September 28th, 2016

Strength/conditioning:

Front squat 6-4-2-1-2-4-6 – Each set is done on the 90 second.  Percentage taken from 1RM front squat.
0:00 – 6 reps @ 75%
1:30 – 4 reps @ 81%
3:00 – 2 reps @ 87%
4:30 – 1 rep @ 93%
6:00 – 2 reps @ 87%
7:30 – 4 reps @ 81%
9:00 – 6 reps @ 75%
-Rest until 14:00 (preparing for power cleans)
14:00 – 16:00 – Every 20 seconds x 6:  1 power clean (70%)
16:00 – 17:00 – Rest
17:00 – 21:00 – Every 40 seconds x 6:  1 power clean (75%)
21:00 – 22:00 – Rest
22:00 – 28:00 – Every 60 seconds x 6:  1 power clean (80%)
-Rest until 32:00, then:
For time:  50 bar facing burpees