1) Every 20 seconds for 4 minutes:
1 Snatch (full) @ 75%
*Rest 3 minutes.
2) Every 60 seconds for 8 minutes:
1 Snatch (full) @ 85%
Skill/Midline
1a) 3X25 UB GHD Sit-ups – rest 60 sec.
1b) 3XME Freestanding Handstand Holds – rest 60 sec.
1c) 3X20 Reverse Hypers – med/heavy, rest 60 sec.
Conditioning
For time:
100′ OH BB Carry 135/95#
30 Pull-Ups
100′ OH BB Carry 135/95#
30 Pull-Ups
100′ OH BB Carry 135/95#
back at it and paying the price
ReplyDelete115/135 on snatch. felt good.
conditioning: started at 135 then dropped to 115. finished 15:41 (2 DUs ahead of Mrod)
I modified the tar out of this
ReplyDeleteRun 2 miles. (20:29 Still slow)
BBG
1) Every 20 seconds for 4 minutes:
1 Snatch (full) @ 95#
*Rest 3 minutes.
2) Every 60 seconds for 8 minutes:
1 Snatch (full) @ 115# Did an OHS every time my feet were too far toe out. That was most every time. But I've got to get the form.
Skill/Midline
1a) 3X25 UB GHD Sit-ups – rest 60 sec. (subbed 25# weighted sit up and leg lifts)
1b) 3X20 Dips – rest 60 sec.
1c) 3X20 Reverse Hypers – 115, rest 60 sec.
I'm beat