A.
Every 2min for 16min:
Powers Snatch from Above Knee + Power Snatch.
*Build into a heavy complex. Start moderate and jump 5-10lbs each set. Focusing on same mechanics in the pull as the full snatch.
B.
Back Squat
5 @ .50
3 @ .65
3 @ .75
2 @ .80
1 @ .85
1 @ .90
1 @ .95
1 @ 100-105
1 @ 100-105
*Establishing a conservative max today with GOOD FORM. Emphasizing full depth on each rep. Avoid decreasing depth as you get heavier. 2min rest between sets. 2-3min rest between max attempts.
C.
Strict Press
4×8 @ 70-80%
Going as heavy as you can go each set while keeping good form.
D.
Barbell Rows
4×8 (5-10lbs heavier than last week)
*keep torso completely static
-superset with-
4xME Ring L-Sit hold
E.
4 Rounds:
30 sec max distance HS Walk
30 sec rest
30 sec T2B
30 sec rest
30 sec DUs
30 sec rest
A) 75,95,105,115,125,135,145,150 failed
B) 305 10 lb PR
C) 95,115,115,115
D) done
E) done
A. 140#
B. N/a (FS in class)
C. 85# (62%)
D. 135# (and L-sits)
E. Yeah Buddy
Nursing hand/wrist so modifying for now.
A. 16 min every 2 mins 10 alt. dumbbell snatch 70lb.
B. 145-190-220-235-250, stopped there. Yesterday’s 5k run fatigue
C. Strict pullups 4×8
D. T2b, dubs. 12-55, 11,45. Had to leave.. Moms bday dinner.
BS: 255, matched PR. Schedule is rough. All I had time for today. Nice 300 Chris!
A. 95,105,115,125,130,135,140,145
B. Up to 250 (PR is 260)
C. 75,80,80,85
D. Rows at 120lb
LSits- about 20 sec each time
E. HS Walk- practiced kicking up into freestanding HS
T2B- 12,12,12,13
DU- 38,33,31,43
A. 95, 115, 135, 145, 155, 165, 175, 185
B. Up to 315 (failed 325)
C. Failed 115 (70%) so I did all 4 sets at 105
D. Done
E. Done