A. Snatch
3 TNG @ 65%
3 TNG @ 70%
10 singles @ 75%
B. C&J
3 TNG @ 65%
3 TNG @ 70%
10 singles @ 75%
C. Front Squat - 4 x 4 @ 75% rest 2 minutes
D. Weighted Back Extensions - 3 x 10-12 rest as needed
E. SL KB Deadlift 3 x 10/leg @ 3011 rest as needed
F. Banded Hip Bridge x 100 reps
Banded Hip Bridge
http://youtu.be/mG9urgf3fxc
Mobility
ReplyDeleteA. Snatch
3 TNG @ 65% (107)
3 TNG @ 70% (115)
10 singles @ 75% (124)
Result: competed squat snatches at above weights (125 lbs on the singles)
*since below 130 lbs, hitting the squat was possible on each one; wrist felt good; warmed up well—as starting to feel bursitis in the right shoulder again—waking up at night in pain again and takes a while to get it loose*
B. Clean & Jerk
3 TNG @ 65% (146)
3 TNG @ 70% (158)
10 singles @ 75% (169)
Result: competed at above weights (170 lbs on the singles)
*no problems here—more tiring than I expected, but moved through these pretty easily; still not getting the bar on the front rack for the clean*
C. Front Squat - 4 x 4 @ 75% rest 2 minutes (206)
Result: completed at 206 lbs *no problems—quite manageable*
D. Weighted Back Extensions - 3 x 10-12 rest as needed
Result: completed 12 reps each rd, with 25 lb plate on chest
E. SL KB Deadlift 3 x 10/leg @ 3011 rest as needed
Result: 53 lb KB *3rd set got tough—lost balance a few times, but kept tempo well*
F. Banded Hip Bridge x 100 reps
Result: completed with red band
*back completely smoked after D, E & F above*
A. Snatch
ReplyDelete3 TNG @ 65% = 95
3 TNG @ 70% = 100
10 singles @ 75% = 110
B. C+J
3 TNG @ 65% = 145
3 TNG @ 70% = 150
10 singles @ 75% = 160
C. Front Squat
4×4 @ 75% r: 2m
= 200
D. Weighted Back Extensions
3×10-12 r: prn
= 25#
E. SL KB DL 3×10/leg @ 3011 r: prn
= 35#
F. Banded Hip Bridge x 100 reps
Skipped
Snatch - 80, 90, 95
ReplyDeleteClean and Jerk - 105, 115, 120
Front Squat - 160
Weighted Back Extension - 15lb plate
SL DL - 35lb kettlebell
Hip Bridge - 10 with red band then 90 with blue
A: Snatch: 70-80-90
ReplyDeleteB: c&j: 100-105-110
C: 150
D: with 10lb plate, 3x10
E: 3x10 each leg 44#
F: complete with red band
A: 110, 120, 135
ReplyDeleteB: 140, 150, 160
C: 195 (from the floor)
D: 25lb
A: 140, 150, 160 (no misses)
ReplyDeleteB: 200, 215(grip failed after 2nd rep), 230 (no misses)
C: 290
D: 12 w/10lbs
E: 24kg
F: 100 w/25lb plate
A. 130,135,155
ReplyDeleteB. 175, 185, 200(for time. 1:27)
C. Skipped
All movements were power
Done with a 45
Done, 35,53,53
Purple band done
A. 65, 70, 75
ReplyDeleteB. 95, 105, 115
C. 160
D. 3x12 with 15lb plate
E. Done with 35lb kb
F. Red band, done
A- oly class focusing on snatches
ReplyDeleteB- skipped
D- done unweighted
From home:
C- 126 (was supposed to be 120 but didn't have right weights)
E- done with 2 gallon paint cans (approx. 20 lbs)
F- done with blue thera-band
Only did 70 banded hip bridges BC my lower back/tailbone area started to burn like crazy.
DeleteA: 120, 130, 140
ReplyDeleteB: 160, 170, 185 had some fun with these
C: All @ 230
D: 2 w/ 25lb plate, 1 w/ 45lb plate
E: Done with 53lb KB. This killed my lower back
F: Done with thick band
A. 75-85-95 (this is slightly above what my percentages should be….I just want to feel confident and comfortable with 95 pounds for BOTE). Snatches felt pretty good today.
ReplyDeleteB. 95-100-110 (still need to work on my jerk)
C. all at 165
D. done with 25 pound plate
E. done with 44 lb KB
F. done with blue band
A) 135, 145, 155
ReplyDeleteB) 160, 170, 185
C) all at 245
D) 3x12 with 25# plate
E) done wity 53# KB
A) 85, 90, 95
ReplyDeleteB) 115, 120, 130
C) all at 150
D) 3x12 with 25# plate
E) done with 44# KB
F) 1x100 with blue band
A) 120, 130, 140
ReplyDeleteB) 155, 165, 185
C) All at 230
D) 3x12 w/ 25# plate
E) All with 53# KB
F) 1x100 with blue bland
A. 75/85/95 for 5 and 100 for 5
ReplyDeleteB. 95/100/115
C. 130
D. 3x10 15# plate
E. 44 # KB
F. Not Done