Monday, August 31, 2015

MONDAY

Some very important post training discussion going on here......


(A1) Back Squat 
1x3@75% - 1x1@85% - 1x3@77% - 1x1@87% - 1x3@79% - 1x1@89% 
(A2) Comp Prep Only - Back Squat Jump - 20%x3x3 (% of back squat)

(B) 20min AMRAP
3 Power Clean - 90/60/45kg
5 Pull Ups
10 Push Ups
15 Air Squats

NOTE: If your current Power Clean 1RM is under 105/73 kg then use 85%


Competition Prep Extra
Technique Primer: Muscle Snatch + Tall Snatch - 3 x (3+3) (light)
(1) 2-Position Snatch (floor, knee) - RM; 95%, 90% (% of RM)
(2) Snatch Pull on Riser - 110%x3, 115%x3, 120%x3

11 comments:

  1. A)59kg x 3, 67kg x 1
    61kg x 3, 69 x 1
    62.5kg x 3, 70.5 x 1

    B) 42.5 kg
    8 + 18

    ReplyDelete
  2. A)90-102
    92-105
    95-107

    B)13+5 @75kg
    Nice and sweaty workout today!!

    ReplyDelete
  3. A) 3x77, 1x85,
    3x77, 1x87,
    3x79, 1x89
    B) 11 + 5 @ 68kg PC

    ReplyDelete
  4. A) 105,120
    107.5, 122.5
    110, 125
    B) 13 + 8 @ 85kg

    ReplyDelete
  5. A) 124 - 140
    127 - 143.5
    130 - 147

    B) 11 @ 90 kg

    ReplyDelete
  6. A) 124-140, 127-143, 130-147
    B) 12+2 Rx -90kg

    ReplyDelete
  7. a) 44/50
    45/51
    46/52
    B) scaled @45kg, 2cm band for pullups

    9+8

    ReplyDelete
  8. A1) 77, 87.5
    79, 89.5
    81.5, 91.5
    A2) 20
    B) 10 +10 @ 53.5
    Extra
    1) 37.5, 36, 34
    2) 49, 51.5, 54

    ReplyDelete
  9. A) 75, 85
    77, 87
    80, 90

    A2) 20kg

    B) 10 + 1 rxd

    Extra
    1) 50kg / 47.5 / 45
    2) 65, 67, 69

    ReplyDelete
  10. a.
    71, 81
    73, 83
    75, 85
    a2. 20kg
    b. 9+1 rxd
    Extra
    55, 52.5, 50

    ReplyDelete
  11. Extras - 2 pos snatch 75, 71, 67
    Snatch pulls 95, 100, 105.

    ReplyDelete