Open & Regional Prep
A.
Snatch
3 @ 55%
3 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 82%
1 @ 85%
4×1 @ 87%
B.
Weighted Stationary Dips
4×5
*Across
-ss w-
Strict Weighted Pull-ups
4×5
*Across
C.
“Always Remembered”
Teams of 2 (1 athlete works at a time)
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes (155/105)
2977 Meter Row “Cash-Out”
2001 -year
4 – Number of planes
9 – month
11 – day
2977 – number of lives lost
Barbell
A.
Snatch Balance + OHS
-5+1/45%
-4+1/60%
-3+1/72%
-2+1/82%
-1+1/90%
-1+1/94%
B.
Snatch
-4/50%
-3/60%
-2/70%
-1/80%
-1/85%
-1/90%
-1/94%
-2/85%
C.
Press in Split
-5/20%
-4/30%
-3/40%
-2/45%
-1/50%
D.
Clean + Jerk
-3/50%
-2/60%
-2/70%
-1/80%
-1/85%
-1/90%
-1/94%
-2/85%
E.
5x:
-250m Row
-2 Min Rest
Open
A. (1 arm power snatches).
45,55,65,75,85,95. Odd but fun
D. 4 rds 9 1 arm deadlifts 165lb, 11 kbell snatch 1.5pood. 8:05
Gonna not use left arm for a while. Adding running every other day.
Don’t you rest?
Barbell – vacation gave me 3 days rest mixed with some running and burpees 1 of the days.
Just did B) snatch 45,55,65,72,77,81,85,77 hit 100% of my lifts including 85# at 94% max.
Added in front squat 1 RM from last week hit 130#. Failed at 135#. Hips are so darn tight and sore from driving 6 hours last night. Still a 5# pr