Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS
Barbell - stay below 80%
7x1 1st pull + HS + LHS, rest 60-90
3x2 snatch pulls at 100%, use straps
7x1 1st pull + HC + LHC + SJ, rest 60-90
3x2 clean pulls at 100%, use straps
Strength 2
a) 3xME parallette HSPU, rest 30
b) 3x12 ring rows, rest 30
c) 3x8 bulgarian split squat (each leg), rest 60
Conditioning:
4 rounds for time
row 500m
15 ring dips
Workout 1:
ReplyDelete3 rounds of "Lynne":
ME BW bench press
ME strict pull-ups
rest 2-5 minutes
10 mins for best static handstand:
15 seconds
5 RFT:
10 deadlifts (225)
15 push-ups
200M run
8:12
Workout 2:
Snatch - 155x2, 165x5
Pulls - 225 (did with Charlie's weight; felt good)
Cleans - 185x3, 205x4
Pulls - 275 (felt really good here)
Strength:
a) 7, 6, 5
b) done
c) done
Conditioning:
10:07
Snatch - 145x3, 155x2, 165, 170
ReplyDeletePulls - 195, 215x2
Cleans - skipped, calf pain
Strength:
a) 5, 7, 7
b) done
c) 1.5 pood KBs
Conditioning:
10:17