Warm up: physio band drills
3x40s clam shell hold
3x8 (each leg) hip opening
HBBS:
2x5 at 95% of monday
Barbell:
3x3 Snatch grip 1st pull + pause at 90-105%. heavy but perfect.
~4x1 Snatch pull
3x3 Clean grip 1st pull + pause at 90-105%. heavy but perfect.
~4x1 Clean pull
Cond:
7x200m run, rest 1:2
Assistance:
a) 3x8 KB pull over
b) 3x8 DB bent row
1 attempt ME plank hold
HBBS: 260, 265
ReplyDeleteSnatch:
1st pull: 185, 205, 205
pulls: 185, 205x3
Cleans:
1st pull: 225, 245, 265
pulls: 225, 245, 275, 275
Cond: 45s, 38s, 38s, 38s, 39s, 40s, 41s
Assistance:
all using 1.5 pood
plank: 3.5 mins
HBBS: 160
ReplyDeleteSnatch:
1st pull: 135
pulls: 135
Cleans:
1st pull: 165
pulls: 165
Lifted @ CFM so did their WOD:
"MARY" - 7 Rounds + 5 HSPU RxD
Plank: 2:04 mins