Weightlifting
Hella Jacked and Tan Week2
WK2: Snatch ((From High block)1×3@77%+#, Then drop sets 2×3)
(15min)
apply target weight increase for 1×3. Then decrease weight for Drop Sets 2×3.
For Drop Sets, decrease weight by 15kg (33#) if work set is above 100kg (220#).
For Drop Sets, decrease weight by 10kg (22#) if work set is below 100kg (220#).
Target 5kg (11#) increase / week if work sets are above 100kg (220#).
Target 2.5kg (5.5#) increase / week if work sets are below 100kg (220#).
apply target weight increase for 1×3. Then decrease weight for Drop Sets 2×3.
For Drop Sets, decrease weight by 15kg (33#) if work set is above 100kg (220#).
For Drop Sets, decrease weight by 10kg (22#) if work set is below 100kg (220#).
Target 5kg (11#) increase / week if work sets are above 100kg (220#).
Target 2.5kg (5.5#) increase / week if work sets are below 100kg (220#).
WK2: Back Squat (1×8@Last week 8RM+11#, Then Drop set 1×8)
(15min)
apply target increase of 5kg (11#) for a new 8RM. Then decrease 10% for Drop Set 1×8.
apply target increase of 5kg (11#) for a new 8RM. Then decrease 10% for Drop Set 1×8.
Metcon
Metcon (Time)
For time,
3 Rounds of
25 Deadlift 225/155
Nike 0.7 mile or Row 500m
3 Rounds of
25 Deadlift 225/155
Nike 0.7 mile or Row 500m
(18min)
CrossFit Juke Joint 