C3 Advanced Training
Base The Following Off Of 100% Of Your 3 Rep Max Or 90% Of Your 1 Rep Max
A. Front Squats
5 x 65%
5 x 75%
Max Reps @ 85%
B. AMRAP 12 Minutes
15 Box Jumps 24"
12 Wall Ball 30/16 10'
9 Burpees To 6" Above Your Reach
OTM 7 Minutes
C. 3 Position Squat Clean Stay With A Medium Weight That You Move Fast And Solid With. Approx 65% Of Your 1RM Clean Complex. We Will Go Up In The Coming Weeks, But For Now Dial It In.
D. 3x20 GHD Sit Ups
Thursday Is A Rest Day
Friday We Bench Press And Saturday We Snatch
I think there was a typo it says 30# wall ball???
ReplyDeleteI know, it dawned on me that we need some 25lb balls. At least when the 20 comes up in a comp we will feel like we are doing air squats!
ReplyDelete115x7
ReplyDelete4rnds +6
Ghd done
45# on squat clean for form and speed.
So excited for rest day!!!!
NIce job Mark and Allan on throwing that 30# wall ball around.. Awesome!!
ReplyDelete230# x8
ReplyDeleteMetcon 5 +17 RX 30# wallball is heavy!! Would of never used it if u didn't make me!!
Cleans done 95# felt good and was really trying to land in the squat. Need more of this!!!
GHD sit ups done ..good times.
a.210# Based off of 275 max 11 Reps
ReplyDeleteb. 4 Rounds Plus 18 Reps. 30lb ball is awesome.
c.Climbed to 135 for the complex felt good. we are going to really focus on oly lifts all year!
d. GHD-check!
You guys are killing it, I am really excited to see how far we can take it this year!
Enjoy the rest day! I will post something tomorrow on rest and recovery days.
Yeah Mark, you were making that 30# ball look light. I hope it felt that way lol
ReplyDelete