A.
4 sets of:
A1. Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
A2. Band Pull-Aparts x 15-20 reps
Rest 60 seconds
B.
Two rounds for time of:
500 Meter Row
Hand-Release Push-Up x 20 reps
Kettlebell Swings x 30 reps -55/35. Or use less to make the weight moderate.
400 Meter Run
Performance:
A. heaving snatch balance build to a tough double in 10mins. Play with the movement, learn it, only add weight as comfortable.
B. Hang snatch build to a max. this was 2014 regionals workout 1.
C. OHS @31X1; 3×3; rest 3mins
+
+
D.
12, 9, 6 for time at 90%
Squat Clean 185/115# ---use approximately 70% of 1RM. It should be heavy!
strict chin up
Squat Clean 185/115# ---use approximately 70% of 1RM. It should be heavy!
strict chin up
A. 155
ReplyDeleteB. 185. Felt good here. first time with more than 145 in ~9 months.
C. 135,135, 145x1. Wasn't up for it last set, got lazy and loose.
D. 6:57. @185
A. 165
ReplyDeleteB. 170 PR
C. 155x3x3
D. 9:04 @185
A: 115
ReplyDeleteB: 125, PR
C: 65, 85, 95
D: 8:07 @ 125
A.115
ReplyDeleteB.145(tied with my snatch from the ground)
C.115x3 125x3 135x3 (hit my 1rm for a set of 3. Very happy with this, this is my worst lift, and is feeling much better.)
D. 9:33 at 175#
A. Built to 145#
ReplyDeleteB. 155# missed the first time. Felt surprisingly okay the second though. Hang snatch PR... Never maxed this movement out before
C. 125x3 135x3 135x3
D. 9:07 at 185#