3x1 - 2 HHS + 1 SB
2x2 - HS
Barbell - base percentage off high hang max
3x1 Muscle snatch
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%
3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%
strength:
a) 3x6 pendlay row
b) 3x3 pause FS, up to 65% (keep it light)
midline:
a) 3x10 GH extensions
b) 3x10 GH situps
Gymnastics:
HS or Mup practice, 10 min max
extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)
Warm up- stay under 55%
ReplyDelete3x1 - 2 HHS + 1 SB @ 65#
2x2 - HS @ 65#
Barbell - base percentage off high hang max
3x1 Muscle snatch @ 85#
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90% @ 90, 100, 105, 110
3x1 Muscle clean @ 90-95-100PR!
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90% @ 120, 135, 140, 145
strength:
a) 3x6 pendlay row @ 105#
b) 3x3 pause FS, up to 65% (keep it light) @ 120#
midline:
a) 3x10 GH extensions CHECK
b) 3x10 GH situps CHECK
Gymnastics:
HS or Mup practice, 10 min max
Allocated 3 mins to HS practice and 7 mins to 3 strict pull ups to 6 strict ring dips
extra:
3x 1 min monster band hold CHECK
3x10 steps monster band walk (each side) CHECK
Barbell - base percentage off high hang max
ReplyDelete3x1 Muscle snatch
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75% 170, 1x80%180, 2x85%195, 1x90% 205
3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%215, 1x80%230, 2x85%245, 1x90%260
strength:
a) 3x6 pendlay row 225 all
b) 3x3 pause FS, up to 65% (keep it light) 225 clean from ground
midline:
a) 3x10 GH extensions complete
b) 3x10 GH situps complete
Gymnastics:
HS or Mup practice, 10 min max
extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)