Back by popular demand, 7-5-3 "waves" squatting. most days will be 3 waves
- Each wave consists of 3 sets 7 reps - 5 reps - 3 reps
- Each set should be heavier than the last then, reset for the next
- example 2 waves: 135, 150, 160 - 150, 165, 175
8x100m striders, rest 1:2
stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS
Snatch:
6x1 3 pos snatch. heavy but perfect, rest 60-90
HBBS: use the first wave to warm up
3 waves, 7-5-3
Strength:
a) 4x6 bent rows, rest 45
b) 4x6 weighted ring dips
gymnastics practice:
5 minutes to practice
3 strict TTB + 1 MU
Warm up:
ReplyDelete8x150m sprint row. No strides because there is no room at jig and it was raining outside.
stay under 55%
3x1 - 2 HHS + 1 SB @ 65#
2x2 - HS @ 75#
Snatch:
6x1 3 pos snatch. heavy but perfect, rest 60-90
95-100-105-105-110-115 (position 1(F), 2 good, 3 good)
HBBS: use the first wave to warm up
3 waves, 7-5-3
125, 135, 140/ 135, 145, 150/ 145, 155, 160
Strength:
a) 4x6 bent rows, rest 45 @ 95#
b) 4x6 weighted ring dips @ bodyweight
gymnastics practice:
5 minutes to practice
Practice slow negatives on HSPU for 5 mins and 5 mins of the outlaw way muscle up progression.
3 pos snatch: 95
ReplyDeleteHBBS: No drive out of the bottom
135-185-235
185-235-265
235-265 (b,f) - 275 (b)
Strength:
a)185
b) 35, 53, 53, 53
3 pos snatch: 145x2, 155x2, 165x2
ReplyDeleteHBBS: No drive out of the bottom
135-185-235
185-235-265
235-265 (b) - 295 (b)
Strength:
a)185, 205x3
b) 53, 70x3
3 pos snatch: 135-155-175x2-185(f)-185x2-205S-
ReplyDeleteHBBS:
275-295-315
295-315-335
315-335-355
Strength:
a)225 ALL
b) BW