3x3 HHC
2x1 2 HC + 1 SJ
7 mins to find daily max snatch (after warm up)
8 min EMOM HS + HHS + 2s hold in the hole<75%
8 min EMOM 1 HC + HHC + PJ, <75%
*these are 9 total rounds for 18 pulls on each lift.
HBBS
5x3 @ 70% of 1RM + 10#+ over last week weight. if you struggled last week, stay the same
1x5 @ drop to last week is ok - belt if needed
Cond:
4 rounds for time
run 400m
20 GH hip extensions
20 GH situps
Max Snatch: 75lb HS still working on form
ReplyDelete8 min Snatches @ 65
8 min Cleans @ 90, 90, 90, 95...
HBBS 5x3 @ 130, 130, 130, 135, 135 (same as last week, didn't feel as fast)
HBBS 1x5 - missed this
Cond: done, damn it is obvious I need to run more and do more midline
Max Snatch: 205 (5# PR)
ReplyDeletesnatches: 137
cnj: 185
*need to work on getting fully extended. cutting 2nd pull short and cranking back with lower back.
HBBS 265-2x3, 275-3x3, 255-1x5
*felt ok. focus on driving from heels gets more power. lock lower back in place
Cond: 14:23
Max snatch: 200
ReplyDeleteSnatches 135
C&J: 185
HBBS: 245, 255, 265... (felt great here today)
Conditioning: 17:23
Max snatch: 113#
ReplyDeleteSnatches: 73
C&J: 83
HBBS: 135
1x5: 115
Conditioning: 20:07
Max Snatch: 177
ReplyDeletesnatches: 127 (starting pull early, need to stay over bar longer)
cnj: 165
HBBS 235, 225-1x5
*last 3 sets felt better than the first few
Cond: done ~15:30