Tuesday, November 3, 2015

TUESDAY

HC's ray of sunshine Amanda, always with a smile.

A) Overhead Work
Heavy 3 Rep Push Press
Heavy 2 Rep Push Jerk
Heavy 1 Rep Split Jerk

B) For Time
30 x Pull-ups
15 x Deadlift: 80/55
30 x Box Jumps: 24/20

RECOVER 3-5min

Optional Extra
Run 2 x 400m
Recover the same amount of time that your first run takes you.

Extras - Session 2
Technique Primer: Hang Muscle Snatch - 3x3
- High Hang Snatch - 3x2@70%, 3x2@75%
- Power Clean + Power Jerk - 3x2@70% (1+1), 3x2@75% (1+1)
- Snatch Pull - 90%x3, 95%x3, 100%x3, 85%x3

14 comments:

  1. A. PP 37.5. PJ. 45. Split 47.5 from racks

    B. 3.39 (pull-ups unbroken 😄)
    Run 2.03 & 2

    ReplyDelete
  2. A)60,70,80
    B)2.55
    25+5 pullups
    15 dl unbroken
    30 box jumps unbroken

    ReplyDelete
    Replies
    1. Extras-week 3 session 3
      2 pos clean-80, 75
      Clean pull -100,110,120
      Stiff legged deadlift-70
      7/13 fs/bs-70kg x 3

      Delete
  3. A) 75, 87.5, 92.5

    B) 2:56 rxd. 1:32, 1:34

    Extras:
    Sess 1 makeup
    Snatch HS 65, 52, 55, 58.5
    Sess 2
    PC & PJ 66.5, 71.5
    Snatch Pull 67.5, 71.5, 75, 64

    ReplyDelete
  4. A) PP 70, PJ 75, SJ 85
    B) 3:42 Rx'd
    Run 1:31 & 1:30

    ReplyDelete
  5. a. PP 50, PJ, 70, SP 80
    b. 3:40 rxd
    Run 2:05
    Run 1:53

    ReplyDelete
  6. A) PP - 90, PJ - 100, SJ - 110
    B) 2:05 Rx

    Extras
    HS - 62, 66
    PC+PJ - 78, 84

    ReplyDelete
  7. A) PP 50, PS 55, PJ 62.5
    B) 4:06 Rxd
    Runs- 1:50, 1:42

    Extras:
    High hang snatch - 33, 35
    Power clean & power jerk - 45.5, 49
    Snatch pull - 43, 45, 47.5, 40

    ReplyDelete
  8. A) 80,85,90
    B) 2:28 rxd
    Runs 1:19 & 1:16

    ReplyDelete
  9. A). 65, 80, 85
    B) 4:22 pull-ups are slow

    Runs 1:21 & 1:20.

    ReplyDelete