8x100m striders, rest 1:2
stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS
Snatch: try to go heavier than last week
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) 3x6 weighted pullups, rest 45
b) 3x6 weighted ring dips
gymnastics practice:
5 minutes to practice
3 strict TTB + 1 MU
stay under 55%
ReplyDelete3x1 - 2 HHS + 1 SB @ 85#
2x2 - HS @ 85#
Snatch: try to go heavier than last week
6x1 3 pos snatch. up to 70%, rest 60-90
105-105-105-105-105-105 (this is the heaviest I've ever done on a 3 pos. snatch)
HBBS:
135-145-155
145-155-170
165-170-195
Strength:
a) 3x6 strict no weight on pull ups
b) 3x6 strict no weight on dips
Jigsaw:
Back Squat (numbers based off 90% of your 1 rep max)
5 reps @ 65%, 5 reps @ 75%, Max reps @ 85%
130- 150- 170 (12 reps)
As many rounds as possible in 10 minutes
Run 100 meters
10 Burpee
20 Push press (75#/55#)
10 Burpee
Score: 3 Rounds + 90m Run RxD (did all 20 push press unbroken, all rounds)
Finisher - DONE
3 rounds 10 push balls, 10 wall balls (20#/14#) each round must be unbroken
Striders: Done
ReplyDeleteSnatch: 95 (left shoulder acting up)
HBBS:
165-215-245
225-255-275 (b)
255-275(b)-295 (b,2)
Strength:
a) 35
b) 35
Snatch: 145x2, 155x2, 160x2
ReplyDeleteHBBS:
only 2 waves
225-265-295
265-295-315 (1,f)
Strength:
a) 35, 35, 53
b) 53