A. Snatch
3 minutes to complete:
10 Snatch Singles 135/85
2:30 minutes to complete:
8 Snatch Singles 155/100
2 minutes to complete
6 Snatch Singles 175/110
B. Front Squat
5 @ 40% of TM
5 @ 50% of TM
5 @ 60% of TM
*start a new set every 2 minutes*
C. Ring Dips
3 reps Every 30 seconds x 5 minutes
+
1 Mile Assault Bike @ 90%
rest 1:1 x 3 sets
*during rest period max deadlift lockout hold - overhand grip - 175/100*
A) 10@55-52 seconds
ReplyDelete8@65- 1:20
6@75-1:29
*Kept it light, felt.good but need to work on these a lot more!
B)5@70
5@85
5@100
C) skipped
Assault Bike:
2:46
2:42
2:37
Deadlift Hold:
42 seconds
38 seconds
33 seconds
A.
ReplyDelete10 @ 135 - Just under 3:00 mins
7 @ 155 - Failed 1 attempt (could not complete in 2:30)
0 @ 175 - Failed 4 attempts.
I was able to pull and get bar over head, but could not get out of the hole. I felt my shoulders rotating forward and the bar fell forward every attempt.
B. 100, 125, 150
C Completed
D.
2:29 / 45 sec DL Hold
2:26 / 50 sec DL Hold
2:36 / 53 sec DL Hold
A. 9 @ 135 in 3 minutes. Failed last 2 attempts like a soft bitch.
ReplyDeleteDid 155 for remaining time. Got 1 rep which ties PR.
B. 95, 115, 135
C. Done UB kipping every one
D. Done. About 2:20 per mile. Didn't count hold just tried not to drop it. Prolly like 35-40 seconds per
A) Finished 175 with a double 3s past time cap (failed 2 reps during time cap)
ReplyDeleteB) 120, 150, 180
C) Done
D) 2:21, 2:19, 2:25
1:20, 1:00, 0:50
A. 10 @75, 8@85 (need to drop my butt!), Big fat zero on snatches at 95. Got a few last week at that weight, I really want to get consistent with that number!
ReplyDeleteB. 5@75, 5@95, 5@110
C. Done, strict.
D. Bike: all at just under 3 min.
Holds: 2:00, 1:30, 1:40
A. 10@65, 8@75, 6@85. Did really light power snatches because of my knee.
ReplyDeleteB. 5@75, 5@85, 5@115
C. Done with a blue band.
D. 2:48, 2:47, 2:58
:42, :47, :36
A)10@135,2@155,
ReplyDeleteB)5@115, 5@125, 5@145
C)done
D)2:23, 2:28, 2:27
30,40,41