A. Muscle Snatch From Full Squat - 3 x 3 rest as needed - https://youtu.be/oMWf4ckRqaM
B. Heaving Snatch Balance - 3 x 3 rest 1:30 minute (keep these light and focus on positioning)
C. Hang Power Snatch (position 1) 5 x 2 rest 1:30 minute (build on last weeks numbers)
+
5 rounds (for quality not time):
10 Kipping Pull-Ups (no butterfly)
:20 Second Noes and Toes Handstand Hold
:20 L-Sit Hold
+
Every 4 minutes x 24 minutes (6 sets)
500m Row @ 85-90%
A. 35, 45, 45
ReplyDeleteB. 2x75, 85
C. 65, 75, 85, 1@95 (failed 2nd), 85
Both done.
Kept row around 2:05 per round
A. 35x3
ReplyDeleteB. 55, 60,x2
C. 70X5
Done
Kept row around 2:35 per round
A. 65, 65, 75 (too heavy)
ReplyDeleteB. 115
C. 115
Done
Done - Kept Row around or under 1:50
A. 50, 55, 60
ReplyDeleteB. 95
C. 115
Artistically Completed
Row:
1:54
1:56
1:58
2:02
2:00
1:55
If it matters to you, who cares if it matters to anyone else.
A) 75, 85, 95
ReplyDeleteB) 115, 135, 155
C) 135x3, 145x2
D) Done
E) 1:41, 1:39, 1:38, 1:40, 1:40, 1:37
A. Muscle Snatch From Full Squat - 3 x 3 rest as needed - https://youtu.be/oMWf4ckRqaM
ReplyDelete45, 45, 45
B. Heaving Snatch Balance - 3 x 3 rest 1:30 minute (keep these light and focus on positioning)
95, 95, 95
C. Hang Power Snatch (position 1) 5 x 2 rest 1:30 minute (build on last weeks numbers)
115, 115, 115
+
5 rounds (for quality not time):
10 Kipping Pull-Ups (no butterfly)
:20 Second Noes and Toes Handstand Hold
:20 L-Sit Hold
9:33
+
Every 4 minutes x 24 minutes (6 sets)
500m Row @ 85-90%
1:44.5, 1:44.6, 1:52.0, 1:51.5, 1:54.1, 1:55.9