Warm up-
5x very light (up to 95/55#) HHS + HS + SB + BS + rear SJ
Barbell - base percentage off max power lift
3x1 Muscle snatch
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%
3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%
strength:
a) 3x5 jumping good morning
b) 3x3 pause FS, up to 60% (keep it light)
midline:
a) 3x10 GH extensions
b) 3x10 GH situps
PT/Mob
3x10 each leg, side shuffle
3x10 each leg, fwd/back walk
3x8 each leg, single leg hip ext
extra: gymnastics
HS touches or ice cream makers. 7 min max
MS: 125
ReplyDeletePS: 145, 155, 165x2, 175
MC: 135
PC: 145, 165, 185x2. 205
Strength:
a) 115
b) 115 (tight back)
midline:
done
PT:
done
Warm up-
ReplyDelete5x very light (up to 95/55#) HHS + HS + SB + BS + rear SJ
DONE
Barbell - base percentage off max power lift
3x1 Muscle snatch 135-45-155
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%
135-155-175-195-205f-205f-205 got it.worked on slow pull and punch
3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%
135-185-205-205-225-225
Conditioning:
8 minute EMOM
6 Power Snatch 155#
15 TTB
RX