A. Power Snatch Cluster, 1.1.1 - work to a tough set within about 6-7 sets (take :10 rest b/t clusters)
B. Squat Clean and Push Jerk, 2 reps per min x 15 mins -Start @ about 55% of 1RM & build up to about 70% by last set
C. Every 3 minutes complete as many reps of the following x 5 sets @ Sub Maximal yet High Effort:
:20 CTB
:30 Thrusters @ 95lb/65lb
:20 Burpee Over Barbell
A. 165
ReplyDeleteB. 135-->175
C. 6/11/8 6/12/6 4/8/6 5/9/7 5/10/6
-unbroken on thrusters except for set 3 to try to push threshold but kept pace at about 90%
Subbed bar work with kb work due to wrist injury
ReplyDeleteA. Power Snatch Cluster, 1.1.1 - work to a tough set within about
6-7 sets (take :10 rest b/t clusters)
2 poon kb single arm power snatch 3 reps each arm every min *10
B. Squat Clean and Push Jerk, 2 reps per min x 15 mins -Start @ about 55% of 1RM & build up to about 70% by last set
2 poon double arm squat clean + push jerk * 2 every min * 8
C. Every 3 minutes complete as many reps of the following x 5 sets @ Sub Maximal yet High Effort:
:20 CTB
:30 Thrusters @ 95lb/65lb
:20 Burpee Over Barbell
16-10-7
16-10-7
15-8-6
12-7-6
10-6-7
A. 115
ReplyDeleteB. 95-> 135
C. 11/13/7, 9/10/5, 10/10/8, 8/8/5, 9/9/6