|
1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch. \\ 70kg (154lb) - right shoulder didn't feel great, otherwise would have attempted 74.6kg (70kg + 10lb) 2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean. \\ 90kg (198lb) - second and third reps were as low as possible while still qualifying as a power clean so I'd say I maxed that out pretty good 3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack). \\ 80kg (176lb) - again, right shoulder wasn't great, should be able to push press 90kg+ 4a) 5X3 Clean Pull from blocks (bottom of knee) @ 110-115% of 1RM Clean: rest 60 sec.
*Make sure to begin the pull by driving with the legs through the heels. \\ 110-120-130kg (286lb) 4b) 5X3 Heaving Snatch Balance - heaviest possible, rest 60 sec.
*Make sure to move feet from pulling position to catch position. \\ 40-40-40kg (88lb) - again, right shoulder issues
Conditioning 3 rounds for total time of: 9 Deficit HSPU 6/4"
50 KBS 24/16kg
9 Bar Muscle-Ups Rest 1:1 3:43 (HSPU UB; KBS 25-15-10; BMU 2-3-2-1-1)
4:31 (UB; 25-15-10; 3-2-2-1-1)
5:17 (UB; 15-15-15-5; 3-2-1-1-1-1) \\ Subbed no deficit HSPU, limiting factor on BMU was trying not to rip my hands open | 
No comments:
Post a Comment