A. Overhead Squat - 15RM (goal is BW - 1-2 attempts)
B. Tall Snatch (super light) 3 x 5 *rest 60 seconds* - use as warmup for Snatch
C. Snatch - 5-6 singles @ 85-90% rest as needed
D1. Arch Rock Hold x 30 seconds rest 30 seconds
D2. Hollow Rock Hold x 30 seconds rest 30 seconds x 5 sets
+
5 minutes on Rower @ 85-90%
2 minutes rest x 3 sets
Failed with 4 reps left at 105
ReplyDeleteTall snatch - 55
Snatch - 105
Done
Did one 5 min row and AD for half hour
A) 15 @ 185 (bodyweight)
ReplyDeleteB) 75×2, 95
C) 185 5-6. This is good for me, getting more consistent at higher %s
D1-2) Done
E) Assault Bike intervals
1RM Power Clean @ 265 (30# PR). Haven't tried 1rm in a long time
DeleteA) 7 reps at 135# (bw:142)
ReplyDeleteB) 35, 45, 55
C) went back and forth between 95#/100#
D's) done
E) AB 4 min on, 1 min rest (130 cal total)
+
DeleteTurkish get ups (25 each arm) @ 20#
A) 5 reps at 135 (bw 165)
ReplyDeleteB) 65 lbs
C) 125 lbs
D) done
Assault bike 4 min on 1 min off x 3