A. Power Snatch . Above knee hang squat snatch . Below knee hang squat snatch, 1.1.1 - work to tough set with no dripping
B. Front Squat: build to a max
+
20 min EMOM:
1st min: 5/5 kb front rack alt lunges in place
2nd min: lean away strict pull-ups (Amrap (-1)
3rd min: hollow body hold, :20-:40 UB
4th min: strict hspu, 6-9 ub reps (deficit if possible)
A. 80/83/85/88/90/93/95 kg
ReplyDeleteB. 160 kg PR
+
1-32/32 kg
2-12/12/10/10/10
3-40
4-6;12 sm def
Today suck in the weekend i out from my city and another box the did deadlift for max , so my back still pretty sore
ReplyDeleteso i did
a.175
b.295 ( same as last week , legs ok, but back/strutural sucks)
c. done HSPU 6ub , my lats and back and sore too for pullups so try to keep 10 repsw in all
A.) 55 lb
ReplyDeleteB.) 170 lb
C.) 25 lb
5-4-4-4-3
:30
1 abmat 8-7-7-7-6
A. 100
ReplyDeleteB. 195