Note that today is 5 sets of 3 reps, regardless of whether you had to drop to this scheme or not. We are testing the 1RM back squat on Monday 5/11/15 and this will be one of the last heavy squat days before that. You will obviously need to increase the weight from your normal 3×5 routine if you haven’t done so already.
The metcon is an ascending ladder of snatches, but the double unders stay the same. Those who still have trouble stringing du’s should try to do all 20 for each set.
Strength
5×3 Back Squat
Conditioning
AMRAP in 9 minutes:
1 power snatch, 115/75#
20 double unders
2 power snatches
20 double unders
3 power snatches
20 double unders
etc.
5/6/2015 ENDURANCE
Great work tonight everyone – lots of negative splits. Remember what that 400M pace feels like at 85%
8x 400m ~1:1 work:rest
Mike S. 1.23/ 1.30/ 1.42/ 1.48/ 1.39/ 1.42/ 1.42/ 1.42
Nate 1.27/ 1.34/ 1.37/ 1.31/ 1.32/ 1.33/ 1.32/ 1.33
Lam 1.35/ 1.38/ 1.35/ 1.37/ 1.35/ 1.35/ 1.36/ 1.36
Dustin 1.28/ 1.32/ 1.34/ 1.31/ 1.30/ 1.29/ 1.25/ 1.22
Deeks 1.39/ 1.43/ 1.44/ 1.48 1.47/ 1.47/ 1.51/ 1.48
Russ 1.43/ 1.50/ 1.54/ 1.46/ 1.47/ 1.52/ 1.52/ 1.49
Kate 1.37/ 1.36/ 1.34/ 1.34/ 1.33/ 1.33/ 1.32/ 1.32
Molly O. 1.23/ 1.22/ 1.21/ 1.21/ 1.21/ 1.21/ 1.21/ 1.21
Robo 1.45/ 1.55/ 2.10/ 2.06/ 1.59/ 2.01/ 2.01/ 2.25
Heather 1.39/ 1.43/ 1.45/ 1.43/ 1.44/ 1.46/ 1.46/ 1.44