Tuesday, March 15, 2016

Wedneday March 16th 2016

A. Squat Snatch. Below Knee Hang Squat Snatch, 1.1 per min x 9 mins -start about 60%rm of Squat Snatch and build up slowly to moderate set - 
B. Back Squat @ 50X1, work to a moderate set of 3
C. Power Clean. Thruster . Push Jerk. Split Jerk, 1.1.1.1 - work to a moderate set
D. 12 Thrusters @ 95lbs/65lbs per min x 2 mins, into… 
10 Thrusters @ 115lbs/80lbs per min x 2 mins, into… 
8 Thrusters @ 135lbs/95lbs per min x 2 mins, into…
6 Thrusters @ 155lbs/110lbs per min x 2 mins, into…
4 Thrusters @ 185lbs/125lbs per min x 2 mins
+
20 minute low cyclical mixed work & skill base -- Hs walk, Pistols, etc.

4 comments:

  1. This comment has been removed by the author.

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  2. A-105
    B-165
    C-135
    D- 65-80-95-110-125 for 2 reps only in first round

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  3. A. 165- felt really fast here
    B. 245
    C. 185- 5 lb under squat thruster PR
    D. 95-95-105-115-125- should of scaled earlier

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  4. A. 100
    B. 185
    C. 135
    D. kept the weights, skipped the first set of 6 thrusters, and the last set of 4 thrusters, I only completed 1 set of 4 reps.

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