A. Snatch Pull . Squat Snatch . Above knee Hang squat Snatch; 1.1.1complex every other min x 7 sets --last 3 sets should be all heavy and repeatable -- reset b/t snatch pull and squat snatch
B. Front Squat; @21X1; 5 reps x 5 sets rest 2-3m (all tough set, but no grinders)
C. Strict CTB Pullups, 4-6 reps every :90 x 6 sets (use band if needed)
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20 Minutes @low effort
100ft SA Farmer Carry/arm 32kg/24kg
10 cals on assault (15 on airdyne)
50 ft L-arm Overhead Carry(32kg/24kg)
50 ft R-arm Overhead Carry(32kg/24kg)
1 min FLR on rings
A. 85/85/90/90/93/93/95 kg
ReplyDeleteB. 130 kg
C. 6x6
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5+100ft (assault)
A. Built to 175 but failed hang snatch
ReplyDeleteB. 205
C. 4 reps body weight
C. 6 each set
ReplyDelete5r + 10 Cal assault bike
Used 80's for kb movements and 15 Cal assault bike
Might have deviated from the plan... forgive my incompetence but I can assure everyone my heart was in the right place ;-)
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteBut I did C & D as written. Just might have hit a single on back Squat and a single on Snatch since I missed it last week.
ReplyDeleteA. 65-75-85-95-100-105-110-110 * a couple failed reps
ReplyDeleteB. 145-155-160-165-160
C. 4 sets at 4 reps
My Tech in Snatch is horrible manage w/ 175 but sucks , i dont know if because my shoulder or lack of pratice.
ReplyDelete