3x1 - 2 HHS + 1 SB
2x2 - HS
Barbell: Quick pause at each position before executing the lift. Hip, above knee, below knee
5x1 3 pos snatch (high to low). 70-75%, rest 60-90
5x1 3 pos clean + jerk (high to low). 70-75%, rest 60-90
5x1 3 pos clean + jerk (high to low). 70-75%, rest 60-90
HBBS:
3 waves, 7-5-3
3 waves, 7-5-3
Strength:
a) 3xME parallette HSPU, rest 30
b) 3x12 ring rows, rest 30
Conditioning:
See outlaw 131209
4 RFT
25 WB
10 PS 115/75#
Rest 1 min between rounds
4 RFT
25 WB
10 PS 115/75#
Rest 1 min between rounds
Snatch:
ReplyDeleteHeavy singles - 185 for 5 reps; no misses
3 pos - 145 x 5
Clean:
Singles - 215, 225, 235 (worked on technique)
3 pos - 185
HBBS:
225, 255, 275 (no belt)
275, 305, 315 (no belt)
295, 315 (4, f), 335 (2 heavy singles here)
Strength:
a) 9 (strict), 7 (kip), 5 (kip)
b) done
Conditioning:
*misread/assumed and did 3 RFT with no rest in between; whoops.
7:46
3 pos Snatch: 135, 145x4
ReplyDelete3 pos CnJ: 165, 175x4
HBBS:
185-215-255
225-260-280
255-280-300
Strength:
a) 6, 8, 8
b) done
Conditioning:
12:33
3 pos Snatch: 120
ReplyDelete3 pos CnJ: 160
HBBS:
185-210-235
195-220-245
205-230-255
Strength:
a) 3, 3, 3
b) done
Conditioning:
12:25
Snatch: 125x2, 115x3
ReplyDeleteClean: 140
HBBS:
165-215- 235
215-235-255
Back started tightening up
Conditioning:
2:40
3:00
3:30
3:45
Total: 15:55
Snatch: 63
ReplyDeleteCnJ; 83
HBBS:
75-95-105
95-105-115
105-115-125
Strength:
a) Substitute 45# standing Press: 3,3,3
b) Bar rows: done
Conditioning:
2:30, 2:35, 2:39, 2:37
whoops i meant, strength a) 8, 8, 8
ReplyDeleteWarm up- stay under 55%
ReplyDelete3x1 - 2 HHS + 1 SB
2x2 - HS
Barbell: Quick pause at each position before executing the lift. Hip, above knee, below knee
5x1 3 pos snatch (high to low). 70-75%, rest 60-90
135/145/155/165/165
5x1 3 pos clean + jerk (high to low). 70-75%, rest 60-90
185/205/205/205/205 split jerk felt much better
HBBS:
3 waves, 7-5-3
225-275-315 ouch
275-315-335
295-325-355F
Strength:
a) 3xME parallette HSPU, rest 30
9-7-7
b) 3x12 ring rows, rest 30
complete
Conditioning:
See outlaw 131209
4 RFT
25 WB
10 PS 115/75#
Rest 1 min between rounds
2:18-2:43-2:57-3:07 extra cussing