Warmup-
3x3 hhs
2x2 hs
halting snatch: 1st pull + split second pause + hs
2x2 75%, 2x1 80%, 1x1 85%, 2x1 90%- rest 90
*% based on HS
halting cnj: 1st pull + split second pause + hc + sj
2x2 75%, 2x1 80%, 1x1 85%, 2x1 90%- rest 90
*% based on HC
Squats:
FS 5x5 @ 65% of 1rm, rest 60
Strength:
a) 6x3 benchpress, rest 45
b) 6x2 snatch pulls >100%, rest 45
3x3 weighted pull ups + 3sec hold each rep
gymnastics
10 min HS practice
Muscle snatch practice up to 115.
ReplyDeletePs triples at 135
Like light muscle cleans
Bench at 205, 225, 235x4
Snatch pulls 185x2, 205x3. Singles of 215x2, 225x2, 245x2
Pullups 50# db
Gymnastics...done
Snatch - 83, 88, 93, 98
ReplyDeleteSkipped CNJ and HBBS because of back tightness.
Bench - 85, 85, 85, 95, 95, 95
pull ups at BW