O-Lift
Muscle Snatch 70%x3, 80%x2, 90%x 1x4
Work up to a 1 rep max
Then test your 1 rep max jerk from the blocks
Strength
1a) 3 set of ME Bench Press @ 90% – rest 60 sec.
1b) 3 sets of 8 Single Arm DB Bent Over Row (8l/8r) heavist possible, rest 60 sec.
1b) 3 sets of 8 Single Arm DB Bent Over Row (8l/8r) heavist possible, rest 60 sec.
Conditioning
3 rounds for time:
5 Snatch Balances 135/95#
20 Wall Balls 20/14#
30 Double-Unders
20 T2B
30 Double-Unders
muscle snatch 85, 95, 105 lbs
ReplyDeletehigh hang snatch 1 rm 105
jerk from the blocks 1 rm 155...new PR! i faied at 165, but i know I can get it!
bench 130lbs, 5 reps each set
1 arm row 35, 40, 45lb db
conditioning 17:12...snatch balance took most time
Muscle Snatch - 95, 115, 135lbs
ReplyDeleteHigh Hang Snatch - built up to 145
Jerk - 1RM - 220lbs, failed 3 times @230
1a)185lbs - 10/8/9
1b)Rows 70 lbs - counldn't find the 100lb BDs
Conditioning - Rd 1 @ 135, Scaled down 2/3 at 115 for Snatch balance - total time 13:25