1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.
Spend only about 10min on Snatches then 10 min on C&J. Get as far into the progression as you can.
Accessories
1a) 3X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec. DEMO VIDEO
Conditioning
1 Minute ME Muscle-Ups
*Then immediately begin-
3 rounds for time of:
120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 GHD Situps
*Then immediately repeat-
1 Minute Bar Muscle-Ups
Sub 20 pull ups, 20 Dips for Muscle ups if equipment/skill not there.
Not used to the work load or olympic lifting after taking two weeks off. I need to do mobility drills for shoulders and knees. Wonder if i can get the 'need' to turn into action....
ReplyDeleteSnatches- Worked up to 135. didn't have the best form but got it.
C&J- Worked up to 165. Wasn't bad..
Snatch Balance- Didn't have these. 115 was ugly
P. Row- 115 was too easy. assuming i did them right
Conditioning;
Subbed 20/20 for MU. Did 50# db rather than 53#kb. Wasn't too bad except stabilizing for the lunges in the last two rounds was a killer. 12:??. MER beat me by a bit (but he did girl weights...)