Tuesday- 01/10/12- Hatch, Weighted Rope Climbs, Skill Work

"Hard work beats talent, when talent doesn't work hard." -Dan Gable

Strength
1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.- 195, 210, 240, 255
2a) 4X4 Weighted Rope Climbs 15’ – heaviest possible, rest 90 sec.- 25, 25, 10, 10

Notes: These should be performed with a weight vest at a heavy but SAFE load. DO NOT load yourself so much that you will have an “oh shit” moment.

2b) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80% – rest 60 sec.- 155, 180, 190, 205
Everything
Task 1: In 10 minutes complete as many sets of 5 UB HSPU as possible.- 10 sets

Notes: Standards for men is 2 45# plates with an ab-mat between, for women 2 25# plates with an ab-mat between. Hands should be covering holes in plates throughout the entire rep.

*Rest 2 minutes.
Task 2: 4 minute AMRAP of:- 4 rounds + 4 shoulder touches
12 GHD Situps
12 Shoulder Touches

Notes: This work should be performed at a 80-90% RPE.

*Rest 2 minutes.
Task 3: In 4 minutes complete as many (bottom paused) UB Snatch Balances @ 135/95# as possible.- 5 reps, several drops

Notes: The “bottom pause” portion of the lift is to hold the bottom position for 10 FULL seconds. The goal is to complete the entire piece without dropping the barbell. You may rest in the back rack position. There will be a 20 Burpee penalty for every time the barbell is dropped. The penalty should be performed AFTER the 4 minutes is up.