Tuesday, July 2, 2013

20130703.Wed


Warm up- stay under 50%
HHS 3x3
2xHS +1xSB 3x1

Barbell:
7x1 snatch first pull + 3 sec pause + 2 HS. 80% or less. rest 60s 
7x1 clean first pull + 3 sec pause + 2 HC + SJ. 80% or less. rest 60s

Strength
a) 5x3 benchpress  rest 60
b) 5x3 weighted pullups (pull up + 3 sec hold above bar), rest 60

Cond
5x200m shuttle (50m down and back 2x), rest 1:1
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3 comments:

  1. SteveKpaJuly 3, 2013 at 10:25 PM

    Barbell:
    155
    195

    Strength:
    a)225, 235...
    b)44, 53, 70...

    Conditioning:
    dnf

    ReplyDelete
  2. UnknownJuly 4, 2013 at 7:15 AM

    Barbell:
    155x5, 160x2
    199x7

    Strength:
    a)235x5
    b)25, 35x4 - left elbow pain

    cond: done...tight hamstrings

    Conditioning:
    dnf

    ReplyDelete
  3. UnknownJuly 7, 2013 at 4:19 PM

    Snatch - 73x3, 83x4
    Clean - 83 x 2, 93 x 4, 98

    strength
    a) 65, 85, 85,85, 95
    b) BW, 5, 10, 10, BW

    ReplyDelete

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