Choose one letter from the list below based on what you have not performed this week so far.
A: Bench Press
B: Back Squat
C: Shoulder Press
E: 4 Sets:
1. 8-12e FFE Goblet Reverse Lunges
2. 8-12 DB Floor Press or Seated Shoulder Press
3. 8-12 Pendlay Rows
Every 5:00 for three rounds
12 Power Snatches
Compare to 9.17.21
Aim for about 3:00 per round +/- :30
For the Snatch choose a medium light weight that allows you to perform sets of 4-6 touch and go reps at a time.
Sub 2:00 Bike or Row if needed
Everybody loves Mark
Roll Up Gate Note
FYI when the weather hits 50 degrees we will start closing the roll-up gates.
Programming Results and Feedback
We want to know how you performed this cycle! Please fill out the form below providing your results on the 4 main lifts we focused on and any programming feedback in general.