Wednesday, February 12, 2014

20140205.Wednesday

 Gopi - 180# double from boxes (knees)


BBG
1) 5X4 T&G Power Snatch: work to a 4RM – rest 90 sec.
2) 5X2 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) benchpress 3x5 at 85-90% of 5RM
b) 3x5 weighted pull ups
Conditioning
For time:
Row 500m
21 KBS 24/16kg
21 HSPU (regionals standard)
Row 500m
15 KBS 24/16kg
15 HSPU (regionals standard)
Row 500m
9 KBS 24/16kg
9 HSPU (regionals standard)
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1 comment:

  1. UnknownFebruary 13, 2014 at 8:06 AM

    BBG
    1) 5X4 T&G Power Snatch: work to a 4RM – rest 90 sec. 165# taking it half speed
    2) 5X2 HHS - straps ok, from blocks ok. rest 90 - less than working weight on monday
    165#
    HBBS
    2x5 HBBS at 80% of monday (alternatively, 72% of 5RM) 255#

    Strength
    a) benchpress 3x5 at 85-90% of 5RM 225 half speed
    b) 3x5 weighted pull ups
    Conditioning
    For time:
    Row 500m
    21 KBS 24/16kg
    21 HSPU (regionals standard)
    Row 500m
    15 KBS 24/16kg
    15 HSPU (regionals standard)
    Row 500m
    9 KBS 24/16kg
    9 HSPU (regionals standard)

    10:13ish

    ReplyDelete

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