O_lift-
1. 7x1 as heavy as possible Halting Snatch Deadlift(pause 2seconds,count out load)-hang snatch
2a) 5X3 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec. DEMO VIDEO
Strength
1. 5 Sets of 10 touch and go deads @ 80% of last weeks 10 rep max (rest 2-3 min between sets)
2a) 4X8 Weighted “Strict” GH Raise – try band set up, rest 60
sec. (no swing, start from a position parallel to the floor) Demo Video
2b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.
2b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.
Wod - For TIme
10 rds of
2 225 cleans
3 muscle ups
4 hspu
AP- 100 meter farmers walk 150/100 each hand
Snatch DL to hang snatch, worked up to 105lbs
ReplyDeleteSnatch pull 130-130-135-135-140
Snatch balance 85-85-90-90-95lbs
5x10 t and g DL 155lbs
BW GH raise
BB TGU 35-35-45-45lb bar
Wod 13d5lb cleans, 2 sets of MUs, then worked band prog poorly 22:51
AP100lb 100m farmers walk