Strength
Snatch Complex x 5 sets
Power Snatch + Hang Squat Snatch + Full Snatch
Up to 60kg, working on positioning, on a few sets threw in a high hang snatch pull before the hang squat snatch to work on the third pull
Accessorize
Thickest Square Block for Grip:
Work up to 1RM on Each Hand
R: 50lb, L: 58lb
Then:
70% for 3x Max Time
R: 35lb - 13-8-11
L: 40lb - 11-7-13
Wod
6 sets of 600 meter run
1 minute rest between sets
3:00-2:48-2:53-2:52-2:52-2:50
Didn't run very hard, weds are supposed to be more recovery day since this program runs Mon through Sat with only one day of prescribed rest
Gymanstics Flexibility
40 Repetitions of Table Tops with a 5's Pause each rep
These were tough on my elbows and shoulders, rolled out my bicpes afterwards otherwise I probably wouldn't be able to bend my arms today
No comments:
Post a Comment