Monday, November 30, 2015

MONDAY

#competitionmode  #focus

(A) Front/Back Squat
5 Sets of 3/6@90%
NOTE: Prep group perform 6 sets. 60-90sec between sets

(B) 3 Rounds
Run 400m
12 x Hang Power Clean: 60/42/37kg
50 x Double Under's

Extra's - Week 6 - Session 1
Technique Primer: Press in Snatch - 5,4,3 (ascending weights)
- Snatch: Quickly work up to a HS + EMOTM (85%x1, 90%x1, 95%x1)x2 (%of HS)
- Clean& Jerk Quickly work up to a HS + EMOTM (85%x1, 90%x1, 95%x1)x2 
(%of HS)
- Front/Back Squat - 6x 3/6@90%

Note: "Quickly" means taking bigger jumps and smaller rest.  Think under 9 minutes.

13 comments:

  1. A)85kgs - couldnt hit 90% today, need to train harder!
    B)10.56 rx'd

    ReplyDelete
  2. A) 45kg
    B) 14.41
    Round 1 37.5kg
    Round 2 & 3 35kg

    ReplyDelete
  3. A) 81kg
    Failed 4th set on 3rd front squat
    Failed 5th set on 3rd front squat, completed back squats
    Failed 6th set on 2nd front squat, completed back squats

    B) 14:06 Rxd

    ReplyDelete
    Replies
    1. This comment has been removed by the author.

      Delete
    2. Extras:
      Snatch- 42.5, 36, 38, 40.5
      C&J- 60, 51, 54, 57

      Delete
  4. a. 70kg (rx was 72)
    13:56 rowed the last run

    ReplyDelete
  5. A 60.5. 3/6. 2/6. 2/6. 3/6. 2/6 1/6

    B 14.50

    ReplyDelete
  6. A) Back Squat
    @ 72kg

    B) 12.02 Rxd

    Extra's
    Snatch: 32.5, 37.5, 42.5, 46, 49, 52kg,
    then (44.5, 47, 49.5kg)
    C&J: 45, 51, 56, 59, 63, 66, 68.5kg
    then (58, 61.5, 65kg)

    ReplyDelete