8x100m striders, rest 1:2
stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS
Snatch:
6x1 3 pos snatch. up to 70%, 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:
ReplyDelete8x100m striders, rest 1:2 check, it was hot outside
stay under 55%
3x1 - 2 HHS + 1 SB @ 70#
2x2 - HS @ 70#
Snatch:
6x1 3 pos snatch. up to 70%, rest 60-90
85-85-85-85-90-90
HBBS: use the first wave to warm up
3 waves, 7-5-3
125-135-145
135-145-160
155-165-180
Strength:
a) 4x6 bent rows, rest 45 @ 105#
b) 4x6 weighted ring dips @ BW
gymnastics practice:
5 minutes to practice
Practiced turnover for MU and false grip kips
Conditioning did Jigsaw:
Warm Up: 800m Run with 14# med ball
20 reps @ 55% BS: 120#
6 min AMRAP:
40 singles
10 DB Snatch
*Score is total weight snatched*
Score: 5 Rounds + 3 DB snatch @ 35# = 1855# (i suck at singles. pointless)
Finisher: 30 push balls @ 10ft target (20#/14#)
Time: 0:56
Warm up:
ReplyDelete8x100m striders, rest 1:2
stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS
Snatch:
6x1 3 pos snatch. up to 70%, rest 60-90
155-175-180-185-190-195
HBBS: use the first wave to warm up
3 waves, 7-5-3
295-315-335
305-325-345
Strength:
a) 4x6 bent rows, rest 45
b) 4x6 weighted ring dips
gymnastics practice:
5 minutes to practice
Conditioning: Flex in the mirror and burpees......................
Striders: Done
ReplyDelete3 Position Snatch: 95
HBBS:
165-195-225
200-245-265
245-265-290
a) Bent rows: 185
b) Ring dips: 35, 53, 53, 53