Strength
Smolov 1/2 – Click Here for Smolov Calculator
HBBS 8X4 @ 80% – rest at least 2 minutes
Conditioning
5 minute KB Snatch Test @ 24/16kg for total reps.
*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms. These are "Russian style" Snatches, where the KB returns to the hang position (between the legs) between each rep. If you ask if they have to touch the floor "The Enforcer" will be sent to your home.
240# Didn't feel as bad as i imagined. Lets hope soreness stays away. I need to work on keeping knees out. As weight gets heavier i constantly fight them from caving in.
ReplyDeleteKB: 65. Put it down 4 times. Did 30,20,5,5,5.
Amazing how easy it is with good form and how tough it is w/ bad form. Shoulders not feeling great right now ('cause form stinks...)