A. Snatch; 1 rep every :60 until failure- start @60-65% max, add 5-10lb set
B. Front Squat; 2 solid reps x 5 sets rest 2-3 min -- nothing where it seems like it would fail
+
Deadlift; 50 "perfect reps For Time @225,
+
5 sets:
:15 Airbike or prowler sprint @ Near all out effort (leave a tiny bit in the tank)
Rest 2min
Notes for deadlifts:
-if 1RM is under 400 you have the option of scaling to 185
-eccentric must be controlled on all reps (no dropping from top
A. 175 too much time w/o snatch i can do 185/195
ReplyDeleteB. X
C. 4´10`
A. Started @ 125
ReplyDeleteFailed @ 205
Hit 200 for pr
B. 225*5
C. 2:46
D. 10-9-10-10-1@ (Cals)
B. subbed with safety bar squat - 155-155-160-160-160
ReplyDeleteC. 3:40 @ 185 (20-10-7, doubles, triples singles)
A. 175
ReplyDeleteB. 245x5
C. 3:21 (185lbs) played lacrosse all weekend back was extra tight
D. Airdyne
A. start 125. failed @ 205
ReplyDeleteB. 215, 225, 235, 245, 245
C. 3:02 @ 225
A. Started at 115 failed at 185 PR 180
ReplyDeleteB. 265 x 5 sets
C. 2:20
D. Couldn't do