3x3 HHS
2x1 2 HS + 1 SB
Barbell
7 mins to find daily max snatch (after warm up)
6x1 3 position snatch (ground, hang, hi-hang). rest 60-75s (up to 70% of daily max)
HBBS
6x3 at 70% of 1RM rest up to 90, make sure weight is driven up
strength
a) 4x5 flat bench DB row w/ hold at the top, rest 45
b) 4x3 strict BB split press, rest 45
cond
4 rounds for time - 25min CAP
5 Wall crawls
15 Pullups
25 dips (rings if available)
run 400m
extra:
4x25 hollow rocks
No lifting today. Everything hurt my left knee. Not sure how I injured it but trying to baby it for now.
ReplyDeleteStrength work:
a) 25lb dumbells
b) 70, 80, 80, 80 (these were hard for me)
conditioning:
Finished all rounds/reps in 31:45
Didn't realize there was a time cap - didn't show up on my phone.
Snatch: 185 (felt weak today)
ReplyDeleteWorking sets: 135 (not bad)
HBBS: 245 (felt good here)
Strength:
a) 55#
b) 135
Conditioning:
22:00
Extra:
Done
Snatch first pull plus stall
ReplyDeletedid 6x2 185x2, 205x2, 230x2, 250
Working sets 3 pos PS: 115x3, 125x3
HBBS: 45 3x5, 95x 2x5
Strength:
a) 55#
b) 140, 150, 160x2
Conditioning:
21:34
Extra:
Done
Snatch - 113
ReplyDeleteworking sets at 78
HBBS at 125
Conditioning - cut down to 5 wall crawl, 10 pull up, 15 dips, finished 2 rounds + 11 dips. Dips were very difficult.
This comment has been removed by the author.
ReplyDeleteSnatch: 170 hit relatively easy, couldn't hit 175. work on pulling into me.
ReplyDeleteWorking sets: 120
HBBS: 225 lower back didn't feel good but sets weren't bad
Strength:
a) 55#
b) 130
Conditioning:
21:45