Tuesday, December 1, 2015

TUESDAY

Big thank you to Aliysa's dad who is owner of 
Tolworth Gymnastics Club in London 
for supplying Lara with some gorgeous leotards.  
She loves them!

(A) Deadlift 10-8-6-4-2
(Rest between sets is to be as long as it takes to reload bar for next)
Note: You get one go at each rep range, so put your thinking caps on & warm up smart whilst testing the water.

(B) “Snatching Chief" - 3min AMRAP x 5 Rnds
3 x Snatch (any): 60/40/32kg
6 x Pushups
9 x Squats
Recover 1min between rounds.

Extras - Session 2
Technique Primer: Hang Muscle Snatch - 3x3
- High Hang Snatch - 80%x1, 85%X1, 90%X1, 95%x1 (% of HS)
- Power Clean + Power Jerk - 80%x1, 85%X1, 90%X1, 95%x1 (% of HS)
- Snatch Pull - 105%x2, 110%x2, 115%x2, 90%x2

10 comments:

  1. A 70. 75. 80. 90. 97.5

    B 2+2. 1+16. 1+10. 1. 1*1. @ 30k

    ReplyDelete
  2. A) 90,110,130,150,170
    B) 3+1, 3+2, 3+3, 3+5, 3+3 rxd

    ReplyDelete
  3. A) 65,70,80,85,90
    B) 2+9, 2+4, 2+1, 1+9, 2+1 @ 27.5kg

    ReplyDelete
  4. A)100,110,120,130,150 + 170 1rm(new pb) for fun!
    B)3+17, 3+15, 3+9, 3+9, 3+17 50kg snatch.

    ReplyDelete
  5. A) 75, 85, 92.5, 100, 105
    B) 2+16, 2+6, 2+5, 2+11, 2+17 Rxd

    Extras:
    High hang snatch- 30, 32.5, 35, 37.5
    PC&PJ- 52, 55.5, 58.5, 62
    Snatch pulls- 50, 52.5, 55, 45

    ReplyDelete
  6. A) 120, 140, 160, 180, 200
    B) 4+1, 4, 3+10, 3+16, 3+12

    ReplyDelete
  7. A) 100,110,120,130,140
    B) 3,3,3,3,3. First set @60kg second & third @55kg rest @ 50kg

    ReplyDelete
  8. A) 120, 130, 145, 155, 170

    B) 3+3, 3+1, 2+9, 2+3, 2+15 rxd

    ReplyDelete