3x1 - 2 HHS + 1 SB
2x2 - Muscle Snatch
Snatches:
Work up to a heavy single snatch (90-95%)
7x2 HHS. all working sets at 70%, rest 60
HBBS:
work up to a heavy single
drop 15-20% and work up to a heavy double
drop 15-20% and work up to a heavy triple
Strength:
a) 3x2 Snatch Pulls
b) 3x6 (each arm) lawnmower DB rows
Cond:
3 rounds
run 400m
12 pull ups
12 deficit HSPU
Snatches:
ReplyDeleteHeavy single - 185
Hang snatch - 135x3, 155x4
HBBS:
Single - 295, 315, 335, 345(f)
Double - 275, 295, 320
Triple - 295, 315 (2,f), 310
Strength:
a) 185x1, 205x2
b) 75#
Conditioning:
10:19
(45# Hi-temps for HSPU)
Finished with some sled pulls (5 times back and forth in the parking lot)
Snatches:
ReplyDeleteHeavy single - 115 (still coming forward with the bar)
Hang snatch - 95 * 7
HBBS:
Single - 225, 245, 265, 285, 305
Double - 265
Triple - 255
Strength:
a) 135 - Snatch pulls
b) 55 - DB rows.
Conditioning:
Skipped - No time.
Snatches:
ReplyDeleteHeavy single - 177
Hang snatch - 135
HBBS:
Single - 305, 325 (f)
Double - 325 (b)
Triple - 275
Strength:
a) Snatch pulls - 205
b) DB rows - 90, 105, 105
Conditioning: 11:42