A. Back Squat - 3 x 5 @ 70% of 1RM rest 2 minutes B. 3 Position Power Snatch (high hang, mid thigh, floor) x 7 sets @ 65-70% + AMRAP 7 3 Tall Box Jumps 8 Toes to Bar
*probably didn't warm up enough, as I felt very tight on first two sets*
3 Position Power Snatch - 7 sets @ 65-70% (107lbs - 115 lbs)
Result: 115 lbs
*kept to EMOM in order to keep a good pace; this went well even though 115 lbs from the hang is tough for me*
AMRAP - 7 min
3 box jumps to 24" 8 toes-to-bar
Result: 7 rounds + 9 reps
*Not good. Sadly, I stood over the 30" box for a while before I flipped it to 24" . . . and then I missed a jump :-( T2Bs were bad--shoulder/neck still a bit tender, but improving; kipping was non-exitant*
A) 160#
ReplyDeleteB) 85#
C) 8+3 *used 30 inch box
A. Back Squat 3×5 @ 70% r:2m
ReplyDelete= 215
B. 3 p. Power Snatch x 7
High hang, mid thigh, floor
= 95
C. AMRAP 7
3 tall box jumps (40″)
8 toes to bar
= 8+8
A. 250
ReplyDeleteB. 105. Full squat.
C. 41' 10+1
A: 215
ReplyDeleteB: 105
C: 8+4 with 37.5"
I'm away so I did lasts deload before I left!
ReplyDeleteBacksquat: 135-140-145
20 min snatch work at 60 lbs
Clean and jerk: 85lbs 10x1
Skill work: kipping
HSPU
A 225
ReplyDeleteB 115
C 8+8
Back Squat - 150
ReplyDeletePower Snatch Complex - 90
9+7 with 34"
A) 305
ReplyDeleteB) 150
C) 10 + 4 (41 inches)
Mobility
ReplyDeleteBack Squat - 3 x 5 @ 70% of 1RM (248lbs)
Result: 245 lbs
*probably didn't warm up enough, as I felt very tight on first two sets*
3 Position Power Snatch - 7 sets @ 65-70% (107lbs - 115 lbs)
Result: 115 lbs
*kept to EMOM in order to keep a good pace; this went well even though 115 lbs from the hang is tough for me*
AMRAP - 7 min
3 box jumps to 24"
8 toes-to-bar
Result: 7 rounds + 9 reps
*Not good. Sadly, I stood over the 30" box for a while before I flipped it to 24" . . . and then I missed a jump :-( T2Bs were bad--shoulder/neck still a bit tender, but improving; kipping was non-exitant*
A: All @ 225
ReplyDeleteB: All @ 115. Hook grip is a sonuva
Lost track on AMRAP after 4 rounds
A: 155
ReplyDeleteB: 65x4, 75x3
C: 30 inch box (1st time I've ever done this)
7+1