BBG
Compare 1 to 130805.
1) 15 minutes to find a 3RM Hang Snatch (top of knee) - these should be UB, do not drop the BB between reps.
2) 3x3 @ 100% of Max from above - you may drop the bar in between reps, rest 90 plus seconds.
3a) 4X5 Snatch High Pull from the Power Position (Hips) @ 80%-85% of Max Snatch - rest 60 sec.
3b) 4X4 Tempo Pendlay Row (5 second descent to floor) - rest 60 sec.
3b) 4X4 Tempo Pendlay Row (5 second descent to floor) - rest 60 sec.
Conditioning
*This is one continuous piece, with no breaks between parts.
1:00 ME DUs
3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB
9 Shoulder to OH 135/95#
12 TTB
1:00 ME DUs
3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB
9 Shoulder to OH 135/95#
12 TTB
1:00 ME DUs
Did this a day early.
ReplyDeleteSnatch's, worked up to 145. Had trouble hanging on to third one. Then 3x3 at 135.
High pull and row @ 155.
Conditioning (switched to 6 S2OH 12 sit ups):
DU- 87
S2OH & Sit ups: 41
DU- 62
S2OH & SU: 39
DU- 63.
I need to get back with the program so I'm jumping back on here.
ReplyDeleteSnatches, worked up to 125 and failed. Badly. Did 3x3 at 115
High Pull and Row at 135
Ran 2 miles for conditioning.