3x3 HHS
2x1 2 HS + 1 SB
Barbell
7 mins to find daily max snatch (after warm up). daily max should not exceed 1rm unless there were no misses.
6x1 3 position snatch (ground, hang - below knee, hang - mid thigh). rest 60-75s (up to 70% of daily max)
HBBS
7x3 at 70% of 1RM (add 10#s from last week IF your reps are good. All reps on saturday were too slow on the way up) rest up to 60-75, make sure weight is driven up
conditioning:
7 min amrap
row 250m
7 thrusters 135/95
extra - gymnastics
accumulate 5 minutes of Lsits - each break do 5 burpees
Snatch: skipped max test
ReplyDeleteWorking sets: 135x1, 145x2, 155x3 (felt way better here today! Fixing early arm bend)
HBBS: 265 (felt okay here; not the fastest)
Conditioning:
3rounds + 4 thrusters (sandbagged the last row, but all thrusters unbroken)
Extra:
skipped
Snatch: Still just working sets of HS at 65lbs.
ReplyDeleteHBBS: 130x3, 135x2, 140
all reps felt good, definitely faster
Conditioning:
3 full rounds with 85lb thrusters. This was absolutely terrible.
Skipped extra.
Whoops...add another set of HBBS at 130
DeleteSnatch test @190#
ReplyDelete6X1 @135#
HBBS 7x3 @225#
No time for the conditioning.
Snatch test @ 155, hit 160, failed 175
ReplyDeleteWorking sets 6x1: 120#
HBBS: 255, fast
Conditioning, 3 rounds, 150 meters row - @125#. Felt dizzy after for 2 hours
Skipped extra.
Snatch: 135, 155, 170, 175, missed 180
ReplyDeleteWorking Sets: 125 (All mid thigh pulls were bad)
HBBS: 235
Conditioning: 3 rnds + 3 thrusters
Extra: Skipped
Snatch at 113
ReplyDeleteWorking sets: 73
HBBS: 133
Conditioning: 2 rounds + 4 thrusters at 75# - terrible, really terrible