A. PS. Snatch; build to a max complex (no dropping bar)
B. Front Squat; 4x4, rest 2-3m (heavy)
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3-4 Sets:
10 Back Squat (60% 1RM)
Rest 30s
10 BackSquat @3030 tempo (20% 1RM)
Rest 2m
HPA - Power
A. BTN Snatch Grip Push Press . OH squat @ 20X1, 1.1 -- work to tough complex within 5-7 sets
B. Deadlift @ 20X0, work to tough set of 5
C. Power Snatch, build to moderate single
D. Power Snatch, 1 rep @ 70%RM every :20 x 8 minutes
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2 sets:
Run 400m @ 85% effort
30 OH squats (135lb/95lb)
*Each time you break, perform 3 burpees*
*Each time you break, perform 3 burpees*
rest 2 min b/t sets
*Workout starts with bar on ground
*you may not rest in back rack position*
*you may not rest in back rack position*
A. 75kg
ReplyDeleteB. 155kg
C. 65kg
E scaled to 40kg
1) 7:12 (9 burpees )
2) 6:28 (6 burpees)
Power
DeleteA. 185#
ReplyDeleteB. 385#
C. 185#
D. 145#
E. 1round 3:00 (23+7)
2min rest
2round 4:22 (17+8+5)
Total time: 9:22 135#
Power:
ReplyDeleteA. 82,5kg, felt quite good
B. 140 kg, keeping the tempo was quite hard
C. 60kg, felt so much slower and heavier then 50kg
D. 50kg, stayed a bit light for technique, still had a lot of sloppy reps :-(
for time @ 40kg to keep things going. 60kg would have meant double of singles and a lot of burpees. Time was 14:24. did 3x10 with the OHS
A. 185#
ReplyDeleteB. 385#
C. 185#
D. 145#
E. 1round 3:00 (23+7)
2min rest
2round 4:22 (17+8+5)
Total time: 9:22 135#
A. 75kg
ReplyDeleteB. 155kg
C. 65kg
E scaled to 40kg
1) 7:12 (9 burpees )
2) 6:28 (6 burpees)
Power:
ReplyDeleteA. 215#
B.
C. 175#
D. Completed125#
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3:44 30 UB
rest
4:56 20+10
power:
ReplyDeleteA. 155
C. 95
D. compelted at 80
E. 6:17 and 6:48 (broke first set 11-8-11). 2nd round broke in 4 sets
Gold
ReplyDeleteA. 195 ugly but made it
B. 255 x 2 sets, 275x2 sets
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225 for 3 sets
Rest 30
75 for 3 sets
So the three down three up after sets of 10 at 225 was awful, even with only 75 pounds. It's SO hard to maintain the three seconds up because my brain is wired so opposite.