Thursday, December 19, 2013

20131223.Monday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Barbell: Quick pause at each position before executing the lift.  Hip, above knee, below knee
6x1 3 pos snatch (high to low).  70-75%, rest 60-90 - use straps
6x1 3 pos clean + jerk (high to low).  70-75%, rest 60-90

HBBS:
3 waves,  7-5-3

Strength:
a)  3xME parallette HSPU
b)  3xME ring row

Conditioning: TBD
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3 comments:

  1. SteveKpaDecember 23, 2013 at 6:04 PM

    Barbell:
    Snatch - 145x2, 155x3, 165x2 (no misses; felt good here)
    Cleans - 185x3, 195x1, 205x2 (getting better here)

    HBBS:
    225, 255, 275 (belt)
    255, 275, 295 (belt)
    dnf last wave!

    Strength:
    a) 8 (strict), 6 (kip), 5 (kip)
    b) done

    Conditioning: (i made this up on the fly)

    10-1
    T2B
    Box jumps (24")

    4:10

    Rest 4 mins

    21-15-9
    Burpees
    Pull-ups

    3:17

    ReplyDelete
  2. UnknownDecember 24, 2013 at 12:51 AM

    Clean pull complex.
    1st. Pause. Reset. Pull. Hang pullx2
    135, 185x2. 225x2

    Hbbs
    185-225-265
    225-265-290
    255-285-300
    Inov8 and no sleeves

    Strength.
    a) 5x3 bench
    205-215-225x3
    b) 5x5 strict c2b
    Done

    3x8 lawnmower row
    95

    ReplyDelete
  3. UnknownDecember 24, 2013 at 4:31 PM

    Snatch: 53#
    Clean: 63#

    HBBS
    75-85-95
    85-95-105
    95-105-115

    ReplyDelete

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