Monday, September 28, 2015

MONDAY


A) Front Squat
Build to a Heavy Double
THEN
1x2@90% - 1x2@95%

B) 5 Rounds
Run 200m
15 x KB Swings: 24/16kg
8 x Pull-ups

Extras - Week 7 - Session 1
Technique Primer: Muscle Snatch + Tall Snatch 3x(3+3) (light)
- Snatch - 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Snatch Pull - 120%x2, 125%x3x2, 90%x2
- Front Squat - Heavy Single, then 90%x1, 95%x1 (%of HS)

10 comments:

  1. A)90 heavy 81x2 85x2

    B)8.56 rx'd all unbroken

    ReplyDelete
  2. A) Heavy Single - 80kg
    Then 72, 76kg

    B) 9.38 rxd

    Snatches OTM x 5 - 41, 45, 47.5
    Then 50 x 2

    ReplyDelete
  3. A) 5@ 30, 8@ 40, 2@ 45 & 1@ 47.5
    B) 8:43 (200 Run, RKB, RR, 1/2 Gas, RKB, RR, repeat)

    ReplyDelete
  4. Extras:
    Snatch- 32.5, 34, 36, then upto 40
    Snatch pull- 53.5, 55.5, 40
    Front squat- 80, 72, 76

    ReplyDelete
  5. Snatch 42.5, 45, 47.5 then 50, 52.5, 55, 57.5
    Pull 72, 75, 54
    Front Squat 70, 62.5, 66

    b. 9:47 row & only 4 rounds

    ReplyDelete
  6. A) 70kg (63, 66.5kg)

    Extras
    Snatch: 36.5, 38, 39.5 (41.5, 45, 47.5kg)
    Snatch Pull: 60, 62.5, 45kg

    ReplyDelete