3x1 - 2 HHC + 1 SJ
2x1 MC + HC
Barbell:
4 min - every twenty seconds (12 total), 1 snatch at 60-70%
8x1 Snatch 1st Pull + reset + snatch pull + snatch, 80% rest 60-90, straps ok
FS: 3x3 at 70%
Strength:
a) 3x7 benchpress at 75%, rest 60
b) 3x7 pull up at 75%, rest 60
cond: rowing intervals - all out efforts. optional: rest an additional 30s between sets where distance increases
4x100m, rest 1:1
3x200m, rest 1:1
2x300m, rest 1:1
1x400m, rest 1:1
EXTRA: gymnastics
10 minutes - HS shoulder taps - every 3 attempts, do 10 hollow rocks
Barbell:
ReplyDelete4 min drill - 150 (no misses! Felt really good here today)
Snatch complex - 165 (1 miss; felt great here too)
*No sleeves today
FS - 215
Strength:
a) 215
b) 53
*Went lighter than 75% on both movements.
Conditioning:
4x100m - :19 avg
3x200m - :40 avg
2x300m - 1:01 avg
1x400m - 1:30
Extra:
done
I combined Monday and Tuesday a little bit.
ReplyDeleteDid Monday's snatches and cleans
Snatch 3-pos: all at 65lb
Clean 3-pos: 95, 95, 105, 105, 105
Front Squats: 115, 115, 115
Too lazy to do anything else :(
4 min drill: 125
ReplyDeleteSnatch Complex: 140
FS: 205
Strength:
a) 165
b) 25 (right bicep sore)
Conditioning:
4x100m - 21s, 21s, 21s, 22s
3x200m - :41s, 41s, 42s
2x300m - 1:05, 1:07
1x400m - 1:28 (took the 30s extra for this set)
Barbell:
ReplyDelete4 min - every twenty seconds (12 total), 1 snatch at 60-70%
155 all sets
8x1 Snatch 1st Pull + reset + snatch pull + snatch, 80% rest 60-90, straps ok
180
FS: 3x3 at 70%
245-245-245
Strength:
a) 3x7 benchpress at 75%, rest 60 225-225-225
b) 3x7 pull up at 75%, rest 60 2pood-BW-BW arms gassed
cond: rowing intervals - all out efforts. optional: rest an additional 30s between sets where distance increases
4x100m, rest 1:1 17sec-16sec-17sec-16sec
3x200m, rest 1:1 34sec-35sec-34sec
2x300m, rest 1:1 54sec-55sec
1x400m, rest 1:1 1:19sec
EXTRA: gymnastics
10 minutes - HS shoulder taps - every 3 attempts, do 10 hollow rocks
Barbell:
ReplyDelete4 min drill - 135 (2 misses. bruised "area")
Snatch complex - 155x4, 165x4 (1 miss at 165)
FS - 225
Strength: stayed light
a) 195, 205, 205
b) 35
Conditioning:
4x100m - :19 avg
3x200m - :40 avg
2x300m - 1:00 avg
1x400m - 1:21
Extra:
skipped
Barbell:
ReplyDelete4 min drill: 63#
Snatch complex: 75#
FS: 95#
Strength:
a) 73, 83, 93
b) BW
Conditioning:
4x100m - 31 s, 31s, 30 s, 30s
3X200 m - 56s, 57 s, 57s
2x300 m - 1:24, 1:24
1x400 m - 1:53