1) EMOM for 5:00 – 2 Power Snatches @ 100% of last week plus 5#.
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ 100% of last week plus 5#.
HBBS
2x5 at 90% of monday
Strength
Strength
a) 3x8 bent rows
Conditioning - not maximal, maintain steady HR
12 min AMRAP
Row 500m
20 step ups (24/20)
20 WB OR 15 Deadlifts 135/95 - alternate each round
step ups - come to full extension at the top of the box
alternate - odd rounds = WB, even rounds = deadlifts
12 min AMRAP
Row 500m
20 step ups (24/20)
20 WB OR 15 Deadlifts 135/95 - alternate each round
step ups - come to full extension at the top of the box
alternate - odd rounds = WB, even rounds = deadlifts
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ReplyDeleteBBG
ReplyDelete1) EMOM for 5:00 – 2 Power Snatches @ 105# they were hard, tired.
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ 140# felt heavy.
HBBS: 160#
Strength
a) 3x8 bent rows @ 120#
Conditioning - 2 Rounds + 3 Step Ups rxd (16# ball @ 10ft target)
BBG
ReplyDelete1) 175x1, 180x5
2) 195 (practice...)
HBBS:
245
Strength:
185, 195, 205
Conditioning:
2 rounds + 20 step-ups
BBG
ReplyDelete1) 165
2) skipped - did full snatches instead
HBBS: nanos
235,245
Strength:
185
Conditioning:
2 rounds + 12 WB