Thursday, September 17, 2015

THURSDAY

Yesterdays 6.00am Class, 
couldn't ask for a better bunch of people to start the day with!

A) Power Snatch
Start at approx 70% of your 1rm Power Snatch
3 Singles
Increase Weight
3 Singles
Increase Weight
3 Singles
Then Find a Heavy

B) Every 2.5 Minutes for 4 Rounds
3 Hang Clean 70/45/38kg
25 Double Unders
200m Run
2 Clean & Jerk

Extras - Session 4
Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x(3+3) (light)
- Power Snatch - 70%x1x3 OTM, 72%x1x3 OTM, 74%x1x3
- Power Jerk - 70%x1x3 OTM, 72%x1x3 OTM, 74%x1x3 OTM
- Good Morning - 20%x3x5

14 comments:

  1. A) 25.2, 35, 37.5 (New 1 RM)
    B) 2:01, 4:25, 6 reps
    40kg

    ReplyDelete

  2. B) 1:25, 3:45, 6:22 - 7 clean and jerks at the end


    Prep extras
    55, 56, 58 snatches
    74, 76, 78 push jerks


    ReplyDelete
  3. A)40,50,55 + 65 heavy (new 1rm)
    B)1.41,4.02,6.38 5 clean and jerks to finish

    ReplyDelete
  4. A) 40,45,50 65kg
    B) 1:24, 3:49, 6:20 9 c&j

    ReplyDelete
  5. A) 30, 32.5, 35
    Also did 37.5 (3) 40 (3) 42.5 (1)
    Prep:
    Push jerks- 42.5, 45, 47.5
    Good mornings- 25

    ReplyDelete
  6. A) 52.5, 60, 67.5, 72.5, 75 (f)

    B) 1:53, 4:55, 7:09, only hit the 2 c&j at the end. DUs a little better but only hit 22 on 3rd set and 24 on 4th.

    ReplyDelete
  7. A). 50, 60, 65 and 75kgs

    B). 2.10, 2.30, then DNF last two rounds missed the last jerk on each. The runs were far too slow today.

    ReplyDelete
  8. B) Rxd
    1.33, 4.05, 6.37, came in at 9.00 and did 7 Reps.

    ReplyDelete
  9. A) 26, 30, 32.5
    Then 35, 36.5, 37.5 <--- new 1rm wooooohoooooo

    B) row 200m for run/DUs
    Rows: 53, 50, 48, 48
    HPC & CnJ @ 35kg

    1:47
    1:40
    1:44
    1:41 6 C&J

    so happy with that snatch :)

    ReplyDelete
  10. A) 26, 30, 32.5
    Then 35, 36.5, 37.5 <--- new 1rm wooooohoooooo

    B) row 200m for run/DUs
    Rows: 53, 50, 48, 48
    HPC & CnJ @ 35kg

    1:47
    1:40
    1:44
    1:41 6 C&J

    so happy with that snatch :)

    ReplyDelete
  11. A) 26, 30, 32.5
    Then 35, 36.5, 37.5 <--- new 1rm wooooohoooooo

    B) row 200m for run/DUs
    Rows: 53, 50, 48, 48
    HPC & CnJ @ 35kg

    1:47
    1:40
    1:44
    1:41 6 C&J

    so happy with that snatch :)

    ReplyDelete