Fitness:
A. Snatch technique. build to a moderate double.
B1. Front Squats 5 reps x 5 sets; rest 1minute
B2. Broad Jump Cluster 1.1.1 x 5 sets; rest 3 minutes
C.
AMRAP in 10 minutes
10 Thrusters - moderate
10 Bar-Facing Burpees
40 single unders or 40 count mountain climber
Performance:
A. 1RM Squat Snatch Gauntlet – start at 115#/65# and add 10# every minute until failureB1. Front Squats; 5 reps x 5 sets; rest 1 minute
B2. Box Jump Clusters*; 1.1.1.1.1 x 5 sets; rest 3 minutes
C.
AMRAP in 10 minutes:
10 Thrusters @ 105#/ 75#
10 Bar-Facing Burpees
40 Double Unders
notes:
box jumps should be high but doable. Step down and rest 10s between reps.
this weeks training
Tues- SPlit Jerk work + UB volume Open style WOD
Weds- Clean work + DL/BJ open style WOD
thurs- rest or aerobic work
Fri - UB push/pull + UB conditioning
Sat- Squat and clean work + pulls from floor and squat conditioner
bench press work yesterday
ReplyDeleteno squatting still
A. split snatch up to 195.
B1. subbed hip thrusts x 10 reps. 0,45,95,125,145
B2. max vertical jump
C. subbed 8 cals on AD, 8 DB PP with 45#/h for the thrusters
4 rounds plus 8 calls and 4 PP.
1RM Power Clean 255
ReplyDeleteA. 185
B1. 185, 205x4
B2. 36" box plus 45# plate
C. Skipped
A. Subbed 88# kbs
ReplyDeleteB. 155,165,165,175,185
B2. Done at 34in
C. 2+ 36 (wrist still an issue with thrusters)
A) Ryan helped me alot with snatch tech. Went better than last time I did it
ReplyDeleteb) Front Squat 85. Knee was tired so I stayed conservative. I have done 100
C) AMRAP I believe 3 plus 17. I plan to make it tongight if rads dont ice. Hopfully if I cant I could do Tuesday wo Thursday?
A. 145
ReplyDeleteB1. 135, 155,175,175,185
B2. 36" box
C. 2+20