A. Clean - 1RM
B. Snatch Pull x 1 + Hang Snatch x 1 @ 75-80% of 1RM Snatch E2M x 16 minutes
C1. Side Plank x 45 seconds/side rest 30 seconds
C2. Glute Ham Raise x 8-10 reps (controlled) rest 2 minutes x 3 sets
+
20 minute clock: RUN
30 seconds Run
30 seconds Jog
A) 165 (tied previous 1RM)
ReplyDeleteB) 90/95 (then practiced hang snatches on the side)
C) done
+
Done
A) 285, missed 305 3x.
ReplyDeleteB) 165
C) Done
D) will run in the morning
A) 200
ReplyDeleteB) 115
C) done
Done
Ran a mile
ReplyDelete3 sets
10 Weighted back extension
15 sotts press 45
5 squat therapy
Didn't go crazy. Giving my knees an actual two weeks off. Worked up to 235
B. Did power snatches at 115, with a long pause and a 5 second pull.
C. Done
D. Done but was close to having Em PR her mile so we finished that. Rested 5 then.
AB
12 seconds black out 48 slow x5
Rest 5 x2. 1. 68 cals 2 67 cals.
Ran another mile.
A) today's 1RM = 265 (PR = 275)
ReplyDeleteB) 165
C) done
A. 225 (2# PR)
ReplyDeleteB. 115
C. Done