20130708. Monday

This starts our deload week and onramp for the next squat series what will focus on Compensatory Acceleration Training (CAT) AKA...Speed.

The goal of all squats is to consistently drive the bar up faster as the bar comes up.

Warm up:
HHS 3x3
LHS 2x2

Snatch:
7 mins to work up to a heavy HHS, stay UNDER 85% max
5 min EMOM - 1 snatch pull + 1 HS at the heaviest weight from HHS drill

HBBS:
5x5 @ 55% 1RM, rest 60-90 (more if needed)
*if this is not accelerating up, drop weight until it does

Strength:

3x3 snatch pull @ 100% 1RM -  reset on each set, rest 2 mins

Cond:

20 pistols, then

10 PC - 135#

2 deficit HSPU 

8 PC

4 deficit HSPU

...

2 PC

10 deficit HSPU

 

**deficit = 45# hi temp