Warm up -
row at 90-95%
250m, rest 60
500m, rest 60
250m
Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x1 MS + HS
Barbell:
7x1 Snatch 1st Pull + 3 sec pause + HS + 3 sec pause + HS, 80% rest 60-90, straps ok
3x2 Snatch Pulls, straps ok
Strength 1:
a) 3x8 bent rows, AHAP - rest 45-60
b) 3x8 weighted dips, AHAP - rest 45-60
c) 3x8 pull up at AHAP, rest 60
Strength 2:
a) 4x6 bulgarian split squat
b) 3x10 OH lateral raises
c) 4x6 bent reverse flies
EXTRA:
7 min HS practice. 5 hollow rocks every 3 attempts
Barbell:
ReplyDelete7x1 Snatch: 53, 53, 53, 63, 63, 63
Strength 1
a) 75#
b) BW
c) BW
Strength 2:
a) 30# total
b) 2.5# each hand
Barbell:
ReplyDeleteSnatch - 135x2, 155x1, 165x1, 175x1, 185x1, 190x1 (PR; no misses)
Snatch pulls - 205
Strength 1:
a) 205
b) 80, 90, 100
c) 53
Strength 2:
a) BW
b) 15 (plates), 20 (DBs)
c) 40 DBs
Barbell:
ReplyDelete7x1 Snatch 1st Pull + 3 sec pause + HS + 3 sec pause + HS, 80% rest 60-90, straps ok
135-155-175-185-195-200-200
3x2 Snatch Pulls, straps ok
245-245-245
Strength 1:
a) 3x8 bent rows, AHAP - rest 45-60 205 all
b) 3x8 weighted dips, AHAP - rest 45-60 #70 all
c) 3x8 pull up at AHAP, rest 60 BW arms gassed
Strength 2:
a) 4x6 bulgarian split squat #95 barbell
b) 3x10 OH lateral raises 20#
c) 4x6 bent reverse flies 40#
EXTRA:
7 min HS practice. 5 hollow rocks every 3 attempts