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:
8x1 Snatch 1st Pull + 2 sec pause + HS + HS, 80% rest 60-90, straps ok
3x2 Snatch Pulls, straps ok
Strength 1:
a) 4x6 bent rows, AHAP - rest 45-60
b) 4x6 weighted dips, AHAP - rest 45-60
c) 4x6 pull up at AHAP, rest 60
Strength 2:
a) 3x8 bulgarian split squat
b) 3x10 OH lateral raises
c) 3x8 bent reverse flies
EXTRA:
7 min HS practice. 5 hollow rocks every 3 attempts
Barbell:
ReplyDeleteSnatch - 135x1, 155x2, 165x2, 175x1, 185x2 (miss attempt #1)
Snatch pulls - 205x1, 215x2
Strength 1:
a) 185, 205 (straps)
b) 53x1, 70x3
c) 53x1, 70x3
Strength 2:
a) done
b) 15# plates, 25#plates (Lu style, lol)
c) 40# DBs
Extra:
done
Oh, forgot that I worked up to heavy reps on HBBS after Olys:
Delete225, 255, 275, 305, 315, 325, 335, 340
Barbell:
ReplyDeleteSnatch - 145x1, 165x7 - missed 2 reps on the second hang. bar was a little loopy. arms were too soft on 3rd pull
Snatch pulls - 195x2, 215x2, 225 for a single
Strength:
a) 185
b) 70x2, 80x2
c) 35 across
Strength 2:
a) 135, 155x2
b) 15x2 DBs, 10x1 metals
c) 40# DB
Extra:
done
Barbell:
ReplyDeleteSnatch - All at 65lbs. Pushing too far back on my heels...need to be more on the center of my foot. Need to pull elbows back more...
Snatch pulls - 85x2, 95x2, no straps
Strength:
a) 135
b) Assisted machine, 80lb
c) Assistance machine, 80lb
Strength2:
a) 30lb DB all sets
b) 10lb DB
c)14lb DB
still resting wrist
ReplyDeleteSnatch High Pulls: 135
Snatch Pulls: 185
Strength 1:
a) 155
b) 15 BW dips
c) 35
Strength 2:
a) 50lb DB
b) 10, 15, 15
c) 25, 30, 30
Extra:
No handstands. 50 hollow rocks.
Warm up- stay under 55%
ReplyDelete3x1 - 2 HHS + 1 SB (95#)
2x1 MS + HS (95#)
Barbell:
8x1 Snatch 1st Pull + 2 sec pause + HS + HS, 80% rest 60-90, straps ok (130#)
3x2 Snatch Pulls, straps ok (165#)
Strength 1:
a) 4x6 bent rows, AHAP - rest 45-60
b) 4x6 weighted dips, AHAP - rest 45-60
c) 4x6 pull up at AHAP, rest 60
185# 195# 195# 205#
63# 70# 80# 80#
25# 30# 35# 35#
Strength 2:
Skip
EXTRA:
Skip
Warm up -
ReplyDeleterow at 90-95%
250m, rest 60
500m, rest 60
250m
Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x1 MS + HS
COMPLETE
Barbell:
8x1 Snatch 1st Pull + 2 sec pause + HS + HS, 80% rest 60-90, straps ok
135-155-165-175-185-185-190F-190:)
3x2 Snatch Pulls, straps ok
245-245 ALL
Strength 1:
a) 4x6 bent rows, AHAP - rest 45-60 245-245-245
b) 4x6 weighted dips, AHAP - rest 45-60 70-70-70-70-70-70-
c) 4x6 pull up at AHAP, rest 60 skipped
Strength 2:
a) 3x8 bulgarian split squat 135-135-135
b) 3x10 OH lateral raises 15# all
c) 3x8 bent reverse flies 55#
EXTRA:
7 min HS practice. 5 hollow rocks every
WOD:
As many rounds as possible in 6 minutes
15 deadlifts (135#/95#)
10 Chest to bar pullups
4+2 pullups
Rest 2 minutes
As many rounds as possible in 3 minutes
8 deadlifts
4 Chest to bar pullups
5 rounds 2 pull ups
Finisher - 30 barbell rollouts