A.
Every 2min for 14min:
Power Snatch + Above Knee Snatch
*Build into a heavy complex by making 5lb jumps each set
B.
Every 2 min:
Split Jerk X 3
@ .55
@ .60
@ .65
@ .70
@ .75
@ .80
Hold split position for 2 sec on each rep
C.
CGBP
6 @ 65%
4 @ 75%
2 @ 85%,
6 @ 70%
4 @ 80%
2 @ 90%
D.
Good Mornings
3×10 (5-10 lbs heavier than last week)
-superset with-
GHD Sit-ups
3×18
E.
7 Rounds of:
100m row
10 Burpees
*rest 2 min between rounds
Goal is max effort sprint each round
A-115,120,125,130,135,140,145
B-135, 150, 160, 185, 195, 205
C-165, 190, 195, 175, 185, 190
D-85 lbs
E- held 50 secs each rd
A. 110,115,120,125,130,135,145
B. 125,140,150,160,170,185
C. 165, 190, 210, 175, 195, 225
D. 85
E. held 47 sec each round
A. 185
B. Done no misses
C. Done no misses
D. 95#
E. 42-41-42-43-44-44-43
A. 115,120,125,130,135,140,145
B. Up to 175
C. 110,130,145,120,135,155
D. 80lb
E. 17:27 total time (about 46 sec each round)
tried snatches and bench today with the wrist pain.
A. 115-120-125-130-135-140-150 hit power fail hang squat fail-150fail-150fail-150fail-150 got it finally..
B. no-go with the wrist
C. 160-185-210-170-195-220
D & E no-go.
A. 125, 135, 145, 155, 165, 175, 185
B. 155, 165, 185, 195, 205, 225
C. 165, 195, 215, 180, 205, 230
D. 95lb
E. :41, :41, :41, :41, :39, :39, :42
A: up 5 to 130, missed 135. Still not pulling with locked elbows. Snatch probz
B: up to 175, no miss
C: 200
D: 100lbs all. These feel super easy. Not sure if doing it right, or just super strong.
E: 51, 43, 40, 44, 51, 43, 43. Foot got stuck in stirrups a couple times.
A. Up to 145
B. up to 195
C. 165 175 195 165 175 195
D. 95
E. 46 46 45 46 47
A. 135, 145, 155, 155, 165, 165, 170
B. 135, 155, 175, 185, 195, 205
C. 155, 175, 205, 165, 185, 215
D. GMs 45lbs, GHDs 18 UB each set
E. 42, 42, 39, 37, 38, 38, 45