B. Hang Power Clean below knee cap – 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps. Should not miss. this is not a test, hit your reps and work on technical proficiency.
+
C.
4 or 5 sets:
10 bench press - unbroken reps. add per set.
Row 400 m @ 90%
rest 2:30
10 bench press - unbroken reps. add per set.
Row 400 m @ 90%
rest 2:30
Fitness version
A. Snatch Grip Dead Lift @ 21X1. Build to a tough set of 5 reps.
4 sets:
B1. Heavy Russian KBS x 6-8 reps. Rest 20s
B2. Push-ups x 12-15 reps. Keep working your depth and form on these. Rest 2 minutes.
C.
4 sets:
Ring Rows x8-10 reps
AD 40/30 calories. @ 90%
rest 2:30
A. played with Split Snatch. EMOM 155,155,155,165,165,175,175.
ReplyDeleteB. 185,195,205,205. Maybe a bit light. Wanted to get them perfect. Below knee is an awkward position.
C. bench weights 165,175,175,180x8, 175x8.
row times: 1:18,1:18.1:20, 1:18, 1:26
A. 75, 85, 95, 95, 95 for 12 mins
ReplyDeleteB. 95, 115, 135, 135
C. 135, 145, 155, 165, 165x8
C. 1:20, 1:23, 1:24, 1:25, 1:26
A. 65,85,95,95,95
ReplyDeleteB. 115,115,135,155
C. 135,135,135x9, 115, 120x9 started too heavy and couldn't build. Row times 1:34, 1:38, 1:36, 1:39, 1:45.
A. Snatch Grip DL x 5: 115, 155, 175, 195, 215
ReplyDeleteB. 185, 205, 215, 215
C. 155x10 / 1:17.8, 175x10 / 1:18.0, 185x10 / 1:21.3, 185x10 / 1:23.6, 185x7 / 1:24.5
A. Snatch + 5 OHS- 115,115,125,125
ReplyDeleteB. 135,165,185,185
C. 115x10,115x10,120x10,120x10,120x9
Row times- ~2:00(40 cal airdyne),1:26.2,1:25.4,1:27.2,1:27.7