A. Front Squat @ 3111 tempo 2, 2, 2, 2, 2 rest 3 minutes - build to a max
B. Heaving Snatch Balance 5 sets of 3 (5-10% heavier than last week) rest 90 seconds
C. Snatch Complex - 1 complex every 2:30 x 15 minutes *building - no maxes*
Snatch High Pull x 1 + Hang Snatch x 1 + Snatch x 1
D1. Glute Ham Raise Negatives x 4-8 reps rest 30 seconds
D2. Weighted Hip/Back Extensions x 12 reps rest 90 seconds x 4 (heavier than last week)
+
3 minutes Assault Bike @ tough pace
1 minute Slow Pedal
x 4 sets
A) 165, 175, 185, 195, 205
ReplyDeleteB) 85
C) 65, 70, 75, 80, 85, 90, 100 - wasn't feelin this today
D1) done (8 reps)
D2) 25 lbs
+
132 cals
A) 155, 165, 175, 185, 195
ReplyDeleteB) 65, 75, 75
C) 65, 75, 85, 90, 95(missed hang-> p.snatch), 100 (missed snatch), 100 (miss->p.snatch instead of snatch)
D's) 8, 25#
+
147 cals
B) *two more sets at 75 also woops
Delete123, 135, 145, 155, 165
ReplyDelete75
75-95
8
10lbs
Done
A) 205, 225, 245, 265, 285
ReplyDeleteB) 95, 115×2, 135×2
C) 95, 115, 135, 145, 155, 175
D) skipped D1 and just did unweighted hip extensions.
E) Done - starting to feel less horrible doing this
A. 125-135-145-155-165
ReplyDeleteB. 65-75-75-85-85
C. Worked up to 95
D1. 8 reps. 4 on last set
D2. Done w 15 pounds
A: 205, 225, 245, 265, 275 for 1. B: 95, 115x2, 135, 155 could of went heavier but didn't snatch in a while, C: 95, 115, 135, 145, 155, 175, D: done D1: with 95 an 45
ReplyDelete