A. Overhead Squat @ 3311 - 2, 2, 2, 2 rest 2 minutes (5-10% heavier than 8/31)
B. Snatch Wave Singles - 62%, 67%, 72%, 77%, 82% - rest 30 seconds between singles, rest 3 minutes x 3 sets
C1. Standing Barbell Good Morning @ 3111 tempo x 8 reps rest 1 minute
C2. Arch Rock Hold x 30 seconds rest 2 minutes x 4 sets
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250m Row Sprint (90-95% pacing)
rest 1 minute x 10 sets
B. Snatch Wave Singles - 62%, 67%, 72%, 77%, 82% - rest 30 seconds between singles, rest 3 minutes x 3 sets
C1. Standing Barbell Good Morning @ 3111 tempo x 8 reps rest 1 minute
C2. Arch Rock Hold x 30 seconds rest 2 minutes x 4 sets
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250m Row Sprint (90-95% pacing)
rest 1 minute x 10 sets
A) 95, 105, 115, 125
ReplyDeleteB) 90, 100, 105, 110, 120 for each wave
C1) 65
C2) done
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Done
A. 125, 135, 145, 155
ReplyDeleteB. 105, 115, 125, 135, 145
C1. 85
C2. Done
D. Done, between 55-57 seconds for all
A: 215,225,235,235. B:first set I did it alittle different I did a power snatch and 30 sec later a squat snatch and then increase by 10lbs every minutes, 135,145,155,165,175, 2nd set squat snatch, 135,145,155,165,175, third set 145,155,165, 175, 185 no misses felt great today C1: 135. C2: done. D: did only 7 sets was tired
ReplyDeleteA) 205, 225, 235, 235 (tried 245 but didn't have it today).
ReplyDeleteB) 130, 140, 150, 160, 170 - no misses
C) 135 and done
D) 45-48 secs (see insta 😊)
A) 80, 90, 100, 110
ReplyDeleteB) 60. 65, 70, 75, 80 (that's my 60-80% and it felt really light)
C) bar (back right from the weekend) and done
D) all sets between :59-1:02
A.75, 85, 95, 105, 115 5x5 with full squat. Knee felt ok.
ReplyDeleteB. 85, 90, 95, 100, 105 waves with full squat too! Knee felt ok here also.
C. 85
D. Numbers were all over 59-1:07 while trying to adjust my technique. The Pelham rowing coaches had to intervene and help fix my ugly rowing lol. Very helpful tips tho.