Warm up: 3x2 snatch drop
BBG
1) 5X3 T&G Power Snatch: work to a 3RM – rest 90 sec.
2) 3X2 HHS - straps ok, from blocks ok. rest 90 - less than working weight on monday
HBBS
2x5 HBBS at 80% of monday (alternatively, 72% of 5RM)
Strength
a) 3x6 standing shoulder press (DB)
b) 3x5 weighted pull ups
BBG
1) 5X3 T&G Power Snatch: work to a 3RM – rest 90 sec.
2) 3X2 HHS - straps ok, from blocks ok. rest 90 - less than working weight on monday
HBBS
2x5 HBBS at 80% of monday (alternatively, 72% of 5RM)
Strength
a) 3x6 standing shoulder press (DB)
b) 3x5 weighted pull ups
Conditioning
1) 15:00 AMRAP of:
500M Row
25 Wall Balls 20/14#
*Try to maintain steady smooth pace, do not redline. Rest after until HR drops below 110bpm.
2) 5 rounds of:
5 Snatches 155/105#
10 Burpees
15 Box Jumps 24/20″
Rest 1:1
1) 15:00 AMRAP of:
500M Row
25 Wall Balls 20/14#
*Try to maintain steady smooth pace, do not redline. Rest after until HR drops below 110bpm.
2) 5 rounds of:
5 Snatches 155/105#
10 Burpees
15 Box Jumps 24/20″
Rest 1:1
BBG:
ReplyDelete1) 135, 155, 165, 175 (missed 3rd rep), 175 (PR)
2) 135
HBBS:
235 (felt smoother here today)
Strength:
a) 225
b) 53 (KB)
Conditioning:
12:03
Did 6" deficit HSPU per Charlie doing them before me. Regionals standard is just ground, I know...shame on me...shame on me
BBG-
ReplyDelete5x4- 135,155,175,185 worked on technique and getting more speed under the bar.
5x2- 185 Missed a couple times
HBBS- 255
Conditioning-
14:30 something Shoulders were gassed deficit just killed me............
5x2 HHS- 185# Made more than missed and was working on keeoing my back to the wall and not lurching forward....Once adjustment was made it went smooth.
DeletePS - 135, 150, 160, 165, 170 (3,f)
ReplyDeleteHHS - 135 across
HBBS - 235
bench - 205 (sand in my pockets)
pull ups - 53#
Cond - 12:01 (11:55 if started on time). deficit HSPU 45 + 25