AM
A. Snatch Positional Work/Prep x 10 minutes (with me)
B. Hang Snatch (above knee) x 1 + OHS x 1 (:02 pause in bottom)
set 1-3 @ 65% 95#
set 4-6 @ 70% 100#
set 7-9 @ 75% 110#
set 10-12 @ 80% 120#
set 13-15 @ 85-90%125#, 130#x2
*base off of 1RM snatch*
*perform EMOM up until set 10, then switch to every :90*
C. Snatch Pull 3 x 2 @ 170# rest 2:00. Done.
D. Front Squat Cluster 1.1.1 rest :15, rest 2:30 x 5 sets @ 80%. 205#
E. Hip Extensions x 10 SLOW reps + GH Raise x 5 SLOW reps rest 2:00 x 3 sets. Done.
PM
3 sets (not timed):
Shoulder Opener
Chest Facing Handstand Hold x :30
Lat Pulley Pulldown x 20 reps 53# (slow and controlled)
Bottom's Up KB Carry x 100'/arm 15#
rest as needed bt rounds done.
+
For time:
100' OH Walking Lunge 50# DB
100 Double Unders
50 Wall Ball Shots 20#
10 Seated Legless Rope Climbs
50 Wall Ball Shots 20#
100 Double Unders
100' OH Walking Lunge 50# DB
27:01
Rope climbs- 5 from seated, 5 from standing. 2/3 fails from seated. These took over 10 min.
No comments:
Post a Comment