3x1 - 2 HHS + 1 SB
2x1 - MS + 2HS
Snatch:
6x1 HHS. heavy but perfect, rest 60-90
6x1 HHC + SJ. heavy but perfect, rest 60-90
HBBS: use the first wave to "warm up"
3 waves, 7-5-3
Strength: NOT maximal - should not miss any reps. proper timing is critical here
a) 4x5 benchpress, rest 30-45
b) 4x5 dynamic (banded) deadlift. 75% of 1RM clean + black band single (black band ~50-75#), rest 30-45
*ok to lighten up deadlifts if needed/uncomfortable
Cond:
5 min AMRAP
20 kbs 2/1pood
14 kb front lunges (same KB)
5 min AMRAP
20 kbs 2/1pood
14 kb front lunges (same KB)
rest 90 seconds
3 rounds
row 300m
15 burpees
Warm up- stay under 55%
ReplyDelete3x1 - 2 HHS + 1 SB
2x1 - MS + 2HS
Snatch:
6x1 S. heavy but perfect, rest 60-90 up to 205#/shoulder tired
6x1 C + SJ. heavy but perfect, rest 60-90 up to 245#...
HBBS: use the first wave to "warm up"
3 waves, 7-5-3
275,295,305
295.315,335
305.325,345 No misses/Quadricep very sore kept light
Strength: NOT maximal - should not miss any reps. proper timing is critical here
a) 4x5 benchpress, rest 30-45 245# all reps
b) 4x5 dynamic (banded) deadlift. 75% of 1RM clean + black band single (black band ~50-75#), rest 30-45
225#
Complete
*ok to lighten up deadlifts if needed/uncomfortable
Cond:
5 min AMRAP
20 kbs 2/1pood
14 kb front lunges (same KB)
2 rounds+20 KB swing
rest 90 seconds
3 rounds
row 300m
15 burpees
7:08
Snatch:
ReplyDeleteHHS (power): 135
HHC (power): 185
HBBS:
135, 185, 235
185, 235, 275 (f)
Strength - Skipped
Cond:
AMRAP: 3 rounds + 17 swings
Row + Burpee: 6:20
Snatch:
ReplyDeleteHHS (power): 135x2, 145x2, 155x2
HHC (power): 185x2, 205, 215, 225, 235, 245
HBBS:
185, 235, 275
235, 275, dnf
Strength
a) 185, 205x3
b) 225# + single black
Cond:
AMRAP: 2+14 lunges
Row + Burpee: 5:55
HHS: all at 65
ReplyDeleteHHC (full clean): 107x2, 117x4
Skipped HBBS
No benches available...
Cond:
AMRAP: 3 + 12 swings
Row/Burpee: 8:12 (booooo!)