A. Front Squat - 1RM
B. Tall Snatch - 3 x 5 *light* - focus on speed under bar
C. Snatch - 3, 2, 1, 3, 2, 1 *building* rest 90 seconds between sets (TNG here)
D1. Back Extension Hold x 45 seconds
D2. Weighted GHD Situp (20/14 medball) x 10-12 reps rest 2 minutes x 3
185 (old PR is 215)
ReplyDeleteSkipped snatches, trying to let wrist heal
Done and done
A) 325 (10# PR)
ReplyDeleteB) 65, 75, 85
C) 135, 145, 155, 165, 165, 175
D-E) Done
A) 215# (5# below previous 1RM)
ReplyDeleteB) 60#
C) 75, 80, 85, 90, 95, 100
D) sub pr-ed snatch @ 110#, power snatch @ 115#
Symmetry
ReplyDelete3 rounds 8 lateral step up with 20
5 back extension
15 GHD
A. Skipped. Can't walk from comp
B. Did power tall snatches with Lindsey and Dana
C. Skipped
D. Done
A. 195 (PR is 220…knee still not feeling 100%)
ReplyDeleteB. 55
C. worked up to 105
D1 and D2. Done
A. Matched PR - 305
ReplyDeleteB. 65, 75, 75
C. Worked up to 165
D. Done