A. Snatch
3 singles @ 85%
2 singles @ 90%
1 single @ 95%
B. C&J
3 singles @ 85%
2 singles @ 90%
1 singles @ 95%
C. Back Squat - 5 x 2 @ 91%
+
5 sets:
7 TNG Hang Squat Snatch 115/75
10 Burpees
20 Second AB Sprint
rest 5 minutes x 5
Or
Beast of the East Competitors REST
Had to make this up after class on thurs:
ReplyDeleteA) 155 hit all, 165 hit all, 175 missed 1st attempt, hit 2nd attempt. This was my best snatch work since we started.
B) 215 hit all, 230 hit 1, missed 1, 240 missed...egh
C) All @ 315
Mobility
ReplyDeleteSnatch
3 singles @ 85% (140)
2 singles @ 90% (149)
1 single @ 95% (157)
Result: hit the 3 singles @ 140 lbs, squat on each; hit the 2 singles @ 150 lbs, but power on both, failed at 157 lbs twice before giving up
*just not happening today, warm ups were a struggle, couldn’t get myself to squat above 140 lbs; a sad reversal from recent successes*
Clean & Jerk
3 singles @ 85% (191)
2 singles @ 90% (203)
1 singles @ 95% (214)
Result: hit the 3 singles at 190 lbs, took 4 attempts to hit the 2 singles at 205 lbs—and they were both power cleans and one of the jerks was a big press-out, didn’t even attempt 215 lbs
Back Squat - 5 x 2 reps @ 91% (323)
Result: completed all at 305 lbs
*more than last week, but still not Rx—just too heavy*
*not a good day with the barbell; not to make excuses, however I only got 3 hours sleep, but I felt fully awake and did a full mobility and warm-up, so it doesn’t explain this poor showing*
5 rounds:
7 TNG Hang Squat Snatch 115 lbs
10 Burpees
20 Second AB Sprint
-->rest 5 minutes after each
Result: 27:59, with splits of:
1:49
1:33
1:36
1:32
1:29
*I had a few snatch fails on the first round, as I couldn’t get into the squat, but then I loosened up, got on a roll and went hard throughout the rest*
A:145-154-162(failed 2x)
ReplyDeleteB: 175-195-205 (failed again)
C: x
D: 35:51 total. Was 2:30 on first rd. a bit slower on my last one.
Hahaha. 20 seconds. Whoops I went 20 cals.
DeleteNo wonder I felt like such ass after.
A) 155, 165, 175 - got all
ReplyDeleteB) 205, 215, 225 (failed jerk at 225)
C) 305, 315, 320, 320, 325
D) Time to complete snatches and burpees / cals
:56/6, :48/7, :42/6, :44/6, :44/7
For set 1 I rebounded and then went right back to snatch. For sets 2-5 I did touch and go quick sets of hang snatches.
Wasn't feeling it today (had 3 days off due to school and being sick before today)
ReplyDeleteA. Snatch
3 singles @ 125
2 singles @ 130 (failed)
1 single @135 (fail)
B. C+J
3 singles @ 185
2 @ 195
1@205 (fail)
C. BS @ 91% 5×2
2 @ 280 (failed one rep)
3 @ 275
+
5 sets
7 tng hss (105)
10 burpees
20s ab sprint
R:5m
= 26:51
1- 1:23/5cal
2- 1:13/4
3- 1:10/3
4- 1:35/4 (lost balance on snatch and dropped bar)
5- 1:32/4 (failed one snatch, didn’t drop the bar)
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ReplyDelete