BBG
1) 10 minutes to find a 3RM Hang Snatch (top of knee) - these should be UB, do not drop the BB between reps.
2) 3x3 @ 95% of Max from above - rest 90 plus seconds.
3a) 4X3 Snatch High Pulls @ 110% of Max Snatch - rest 60 sec.
3b) 4X 45 sec. Bench Row Holds (use KB or DB in each hand, hold at finish of concentric contraction with chest on bench) - heaviest possible, rest 60 sec.
Conditioning
4 rounds for total time (of runs) and reps:
Run 400m (all out)
ME UB Push-Ups (chest to ground)
ME UB Push-Ups (chest to ground)
Rest 2:00 between rounds.
Need to remember to track my progress on here. I don't really keep a log anymore.
ReplyDelete3RM Hang snatch. Got 135. Then did 140 x2 and 140 x1. Had trouble getting multiple reps.
High pull- 180
DB holds- 40#
400M + PU
1:22 32
1:27 25
1:36 25
1:32 18
Wheels fell off on the run....