Warm up- stay under 55%
4x1 snatch complex
MS + HHS + OHS
Barbell:
6x2 HS from boxes below the knees at 80%, rest 60
6x2 HC from boxes below the knees at 80%, rest 60
Strength:
a) 3x6 pendlay row, rest 45
b) 3x20 front rack lunges, rest 45
c) 3x6 weighted dips, rest 45
Conditioning: Outlaw 140121
20 min AMRAP of:
20 KBS 24/16kg
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
Row 500m
*Again, settle into a good pace early and try not to deviate from round to round. Please note round times.
Gymnastics:
10 min HS walk practice
7 hollow rocks for every 3 attempts
Snatch - 155x2, 160, 165, 170 (1, f), 170 (1, f)
ReplyDeleteCnJ - 205x6
Strength:
a) 185, 205x2
b) 165, 175, 185
c) 70, 89, 89
Cond:
5 rounds + 11 KBS
Gym: skipped
Barbell:
ReplyDelete6x2 HS from boxes below the knees at 80%, rest 60
155-175-185-185-190-190
6x2 HC from boxes below the knees at 80%, rest 60
185-225-245-255-260-275
Strength:
a) 3x6 pendlay row, rest 45 225 ALL
b) 3x20 front rack lunges, rest 45 165# didnt track just did em
c) 3x6 weighted dips, rest 45 70#-70#-70
Conditioning: Outlaw 140121
20 min AMRAP of:
20 KBS 24/16kg
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
Row 500m
4 rounds-250m row Damn really wanted 5
*Again, settle into a good pace early and try not to deviate from round to round. Please note round times.
Gymnastics:
10 min HS walk practice
7 hollow rocks for every 3 attempts
Snatch - 165x1, 170x5 (2 misses)
ReplyDeleteClean - 215x6
Strength:
a) 185, 225x2
b) 135, 155, 165
c) 53, 70, 103
conditioning:
4 rds + 20kbs
Snatch - 140
ReplyDeleteClean - 190
Strength:
a) 185
b) 140
c) 70
conditioning:
3 rds + 4 push presses