A. Squat Snatch, build to a max --- no more than 2 fails at a given weight -- Would prefer to end on a successful lift
B. Cluster Clean, 1.1.1.1 every 2 minutes x 6 sets -- no grinding reps
C. Back Squat @20X1; 6 reps @ 70-75% x 3 sets rest 2-3 minutes--- No maxes -- should be heard but NOT grinding
D. BB Alt lunges; 20 reps every 2 minutes x 4 sets nothing crazy heavy
+
1k Row @ Z1- low damper setting
800m run @ low effort
4 minutes on airbike @ low effort
A. 105- bad/off day for snatches *this is 10lbs below my current PR
ReplyDeleteB. 125-135-145-155-145-145
C. 155-165-165
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ReplyDeleteStill feeling from murph i did saturday , and train rower sunday
ReplyDeleteToday.
A - 165 /170 - not awareness , 175 normally is a consistent snatch without problem
B - 195/175/180/185/190/195 - All power Cleans
C. tomorrow
D. Tomorrow
- DOne
A. 175 for an easy single then missed 190 over head twice
ReplyDeleteB. 185-190-195-195-195-195
C. 235
D. 135
A. 195 (20# pr)
ReplyDeleteB. 185- 175-::-::-::-::
C. 215
D. 95
A-165
ReplyDeleteB-175-185-200-200-200
C-255-260-265
D-95