**If you’re competing in Kentuckiana’s Fittest, go to the programming at the bottom of the page.**
A.
10min EMOM:
3 Power Snatches
*Built into a heavy weight and try to maintain for all 10 sets.
(try to be within 5-10 lbs of the weight you used last week for power snatch doubles).
B.
Back Squat
8, 6, 4, 2, 15
*2min rest between sets
(5-10 lbs heavier than last week)
C.
Strict Press
8, 6, 4, 2, 15
*2min rest between sets
(5-10 lbs heavier than last week)
D.
Bent Over Barbell Row
5×8 (5-10 lbs heavier than last week)
E.
4 Rounds for time of:
250m Row
50 DUs
**Programming for athletes competing tomorrow**
A.
Snatch + Hang Snatch
Work up to 70% of the weight you plan to hit in the snatch workout tomorrow.
B.
10min easy row or Airdyne
C.
Athlete choice recovery and mobility exercises
Logan P. says
A. 135 (used 140 for doubles last week)
B. 210×8, 220×6, 230×4, 245×2, 190×15
C. 85×8, 95×6, 100×4, 105×2, 75×14(failed 15th rep; only got 12 at this weight last week)
D. 140 all sets
E. 16:30 lol