A. Squat Snatch, build to a max
B. Squat Clean and Split Jerk, build to a max
C1. Press @ 11X1, 3-5 reps x 5 sets, 2 min
C2. Weighted Pronated Chin-ups @ 20X0, 4-6 reps x 5 sets, 2 min
A. 175#.... 5#PR, failed it a couple times before I got it so I didn't try anything higher.
Video Below
B. 200# easy so jumped to 210# and made the clean but missed the jerk. Tried once more and couldn't get the clean
C1. 95# (5), 100#(5), 105#(4), 110#(3), 110#(2)
C2. reps: 6, 5, 5, 4, 4 @ 25# for all sets
PM - Rowing MAP
15 x 30 sec Row @ 75%/30 sec Row @ 50% - damper 3
+
5 min rest
+
15 x 30 sec Row @ 75%/30 sec Row @ 50% - damper 3
3319m for set 1
3327m for set 2
75% @ 2:04-2:05 ish
50% up to 2:35 ish
175# snatch from Chelsea Ryan on Vimeo.
No comments:
Post a Comment