A. Front Squat @ 3111 tempo 3, 3, 3, 3, 3 rest 2:30 minutes - build to a MAX (start 5-10% heavier than last week)
B. Heaving Snatch Balance 5 sets of 3 *light* (pause in catch for 2 seconds) rest 1:30 minute (https://youtu.be/39nx2kxSw1c)
C. Snatch Complex
High Hang x 1 + Mid Hang (above knee) x 1 - 1 complex every 2 minutes x 16 minutes *building* no maxes, no TNG
D1. Weighted Hip/Back Extenison x 15 reps rest 1 minute (https://youtu.be/-FRYZjXMHkA)
D2. Seated Banded Leg Curl x 18-20 reps rest 1 minute x 4 sets (https://youtu.be/p0BXVpb_7PQ)
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3 minutes Assault Bike @ moderate to tough pace
1 minute rest x 4 sets
*try and increase from last week by 10-20 watts*
A) 145, 155, 165,175, 185
ReplyDeleteB) 75
C) 75, 80, 85, 90, 95, 100, 105, 110
D1) 15
D2) 20 with red band
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30 cal, 32, 33, 34
A) 205, 225, 255, 275
ReplyDeleteB) 75×2, 95×2, 115
C) 115, 125, 135, 145×5
D) Done - subbed GHD situps for hip extensions
E) Done - couldn't keep it higher than 425, same as last week
105, 115, 125, 135, 145
ReplyDeleteDidn't see light and worked up to 95
Started at 55 and worked to 95
15# and red band
Done
A) 145, 155, 165, 170, 175, 180(got 2, failed 3rd rep)
ReplyDeleteB)55, 65, 70
C) 55, 60, 65, 70, 75, 80, 85, 90, 95(accidentally did a extra set)
D1) 15#
D2) did 15reps of glute ham raises (couldn't use the rig to set up the band)
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33 cals, 31, 33, 38