A. Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch.
B1. 6 Muscle Ups (scale to 18 pull-ups) rest 2 minutes
B2. 12-15 HSPU rest 2 minutes x 5 sets
+
Run 10 minutes @ 85-90%
rest/walk 2 minutes x 3 sets
A) 75x3
ReplyDelete80x4
B) 10 strict
8-12 strict hspu
Sandbag work for 20 minutes
Running tonight around 7 if anyone wants to join!
A) 1x75, 6x80
ReplyDeleteB) 15 pull-ups, 3x12 hspu (10# plates), 2x10 (RX Standards)
Run: 1.15 mi, 1.12 mi, 1.07 mi (according to map my run)
A. @70#
ReplyDeletedid other workouts from last week I missed after A
A. Power Snatch
ReplyDeleteHang Power Snatch
Power Snatch
65, 75 80, 85, 95, 100, 105
B. Banded Pull-ups
Box HSPU 2x15, 3x12
C. Rowed instead, and got just below my goal of 2000m/10:00 with 5939m...
A: 3@185, 3@190, 1@195 B:6,6,5,4,4 B2: all 15 unbroken. C: done with Alex Sandra and Brian
ReplyDeleteA) 4@85 4@90
ReplyDeleteB) worked on strict hspu and pull-ups
C) done
A. 3 @ 135, 4 @ 145
ReplyDeleteB1. 6 unbroken
B2. 15 UB x 4, 11 x 1
C. Done