BBG (Pick one OLY movement)
Compare 1-3 to 130717.
1) Power Snatch: Find Max UB Triple in 10 min.
2) Power Clean: Find Max UB Triple in 10 min
3) Jerk From Rack/Boxes: Find Max Triple in 10 min (you may drop bar on boxes each rep).
2) Power Clean: Find Max UB Triple in 10 min
3) Jerk From Rack/Boxes: Find Max Triple in 10 min (you may drop bar on boxes each rep).
4a) 5X3 Clean Pull @110% of Max CJ - rest 60 sec.
4b) 5X4 DB Push Press + Lunge Each Leg (1 Push Press + 1 Lunge Each Leg = 1 Rep) - heaviest possible, rest 60 sec.
4b) 5X4 DB Push Press + Lunge Each Leg (1 Push Press + 1 Lunge Each Leg = 1 Rep) - heaviest possible, rest 60 sec.
Conditioning
5X800m Run (90% or greater effort)
Rest 1:1
awesome week at the gym so far.
ReplyDeleteM- Worked up to 165# Snatch. Started w/ 3 position up to 135#. Did 155% for 3 singles, then 165 once. Followed w/ 3mile run
T- Worked double clean and jerks up to 165. 185 3 singles. 205 twice. Moved the weight easily. Followed w/ 3rft: 50DU, 50' 95# OH lunge, 25 burpees. 16;13.
W- squats!. Hit them all.
T - Squats - Hit all until last set, failed 3rd rep at 255.
ReplyDeleteW - 170# 3RM with ease. 5x800m run 3:41, 3:42, 3:39, 3:41, 3:39.