BB Gymnastics
1) Every 45 seconds for 5 minutes:
1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)
2) Every 45 seconds for 5 minutes:
1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)
Strength
1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height - elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height - elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO
Conditioning
Choose one…
Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: All work should be at maximal RPE.
so, so glad this was the last day of the cycle. NEED a rest day.
ReplyDeleteSnatch 115. No problems
Clean 165.
3 position snatch pull- 165
Hang clean pull- 165
Split press: 95, 105, 115, 125
400M runs: 1:16, 1:20, 1:25, 1:26.
hamstrings destroyed. Felt exact point on each 400m run when i hit the wall and struggled to finish. i owe burpees!
Did you do sqt or power snatches? Do you think Sumo deadlift high pulls are a good sub for rowing? I was thinking 30 at 75# might be equal to 400M row. Finally what's RPE?
ReplyDelete