A. Snatch - Every 2:30 x 20 minutes (8 sets) work to today's tough complex - Hang Snatch (mid thigh) x 1 + OHS x 3 *building but no fails*
B. Front Squat
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
C1. Bench Press x 3-4 reps rest (build from last week) rest 1:30 minute
C2. Bent Over Barbell Row (underhand grip) x 5-6 reps rest 1:30 minute x 5 sets
+
Threshhold Work
250m Row Sprint @100% intensity
rest 60 seconds x 6 sets
A.
ReplyDelete95, 115, 120, 125, 130, 135, 140, 145
No fails
B. Front Squat
3 @ 70% 185
3 @ 80% 220
3+ @ 90% 235
C1.
185, 195, 195, 195,
C2.
135, 135, 135, 157,
D.
45.8 / 46.2 / 47.4 / 51.8 / 49.5 / 53.0
A. 45, 55, 65, 75, 95, 105, 115, 130
ReplyDeleteB. 230, 260, 295(x4)
C. #200. #160
Row. .43, .45, .45, .46, .46, .46
A) 65,70,70,75,75,80,85,fail 85
ReplyDelete* snatch feels slow and im stuck at 80 nd 85 lbs...what to do???
B) 3@130
3@150
4@165
C1) no benching for ehile with injury
C2) 80x1
85x2
90x2
Row:
55.1, 56, 57.4, 58.7, 55, 57.2
*80 twice and failed 85
ReplyDeleteA) 55, 60, 65, 70, 75, 80, 85, 90 (no fails)
ReplyDeleteB) 3@100, 3@115, 6@130
C1) 95
C2) 85
Row:
:58.2,:58.1,:59.6,:58.4,:58.8 - goal was to keep sub 1:00
Woot woot
DeleteGot a littttttle close on round 3 haha...
DeleteA:135,145,155,165,175,185,195, fail 205 I got under and lock out but the bar was a little forward, should of pull the bar back B: 205,235, 7@265. C1: 185,205,225,235,245. C2: 135, 155, the rest 185.
ReplyDeleteA. 95-155 (increased 10lbs every round)
ReplyDeleteB. 165, 185, 205
C. 185 & 185
Row:
47.7
49.5
52.6
54.2
54.4
51.4
Go for it, whether it ends good or bad
It was an experience.
A. 65,70,75,80,80,85,failed 90, 90
ReplyDeleteB. 130, 150, 4@165
C1) 85,95,100,105,110
C2) 45# bar and two whites plate each side
D) 54.2, 54.6, 54.4, 54, 55.8, 55.7
A)140
ReplyDeleteB)185,220,235x1
C1)195
C2)135
D) skipped had to get to work
A. 65,70,75,80,85,90,95,105 (f).
ReplyDeleteB. No squats for me :(
C1. 85, 90, 95, 100 (3), 105 (2)
C2. 45# bar and two white plates in each side.
D. Row: :56.5, :56.6, :56.7, :58.2, :58.9, :59.1
A. @65x4, @75x4
ReplyDeleteB. @130, @150, @165x10
C1. @115, @125, @135, @145, @155 (all 4's)
C2. @95, @105, @115, @125, @125 (all 6's)
D. :54.6, :52.4, :55, :54.2, 54.6, :54.1
300m farmers carry