A. Power Snatch; build to a tough single
B. Snatch; 8-10 singles, start @75% and build (rest as needed)
B. BS; build to a tough set of 6, then move on. (keep reps crisp).
+
4-5 Sets:
5 tough Thrusters- build each set. Stay unbroken.
5 MU's
5 Box Jump (40/30")- no rebound
Rest 2-3m
PM
10 Minute AMRAP:
10 DU's
10 WB
20 DU's
10 WB
30 DU's
10 WB
40 DU's.... etc
*Take note of limiters (ie- respiration, shoulder fatigue on DU's, skill on DU's under fatigue etc).
HPA- Blue
A.Above knee hang snatch. OHS, 1.2, work to a challenging set
B.Heaving Snatch Balance 3,2,1,3,2,1 rest 2-3 min
C.Front Squat @ 20X1, Build to a tough set of 5
+
21 min EMOM:
1st: 5 Thrusters 135/95 * scale up or down as needed, make them tough
2nd: 3-5 bar muscle ups
3rd: 3 tng power clean 225/135 * also scale up or down, make tough
HPA - Power
snatch - Fsquat - ub push strength / gymnastics
A. Power snatch . OH squat, 1.2 --- work to max
B. Front Squat, work to tough 5 rep within 5 sets
C. Close Grip Bench press, 5 TOUGH reps x 4 sets rest 2-3 min
+
For time:
10 sets of 5 unbroken ring dips
HPA - Power
snatch - Fsquat - ub push strength / gymnastics
A. Power snatch . OH squat, 1.2 --- work to max
B. Front Squat, work to tough 5 rep within 5 sets
C. Close Grip Bench press, 5 TOUGH reps x 4 sets rest 2-3 min
+
For time:
10 sets of 5 unbroken ring dips
Blue - 6'1" 175#
ReplyDeleteA) worked up to 165#
B) stayed at 135# for practice
C) worked up to 225# x 5
+
21 mins complete
1) Thrusters at 135# x 5 - not fun towards the end
2) Bar MU - did 4 per round UB. Probably right amount bc at end became a challenge
3) PC @ 185# - 75% of max. Really tough at end. Didn't miss any reps but couldn't get last two sets TNG
A 190
ReplyDeleteB used 90% of my 1rm to go off of since I haven't hit anywhere close to it
165,170,175,180,185,190f,190f,190f,
190,195
C 315
+
1:10/145#
1:30/150#
2:13/155#
2:15/165#
2:17/170#
+
Pm session
487 reps
37 du into set of 90
Feet hurt the most, shoulders burned a lil bit but not bad.
Gold
ReplyDeleteA) 195
B) 155-175-180-185-190-195X3
C) 315
+
1- 1:13 @ 135
2- 1:21 @ 145
3- 1:12 @ 155
4- 1:23 @ 165
5- 1:50 @ 175
+
60 DU into the round of 70
Had to do all of this in one session today, DU were gone quick, shoulders went first then started getting tired.