Monday, January 18, 2016

MONDAY


(A) Back Squats
2x3 @ 70%
1x2 @ 80%
1x2 @ 85%
2x1 @ 90%

(B) 9 min AMRAP
8 Power Snatch: 40/30/20
8 Pull ups
8 Power Snatch: 45/35/25
8 pull ups
8 Power Snatch: 50/40/30
8 Pull ups
8 Power Snatch: 55/45/32.5
8 Pull ups
Max Reps Power Snatch: 60/50/35 in remaining time

Open Prep Extra’s
5 Sets each
(1a) 20 DUs + 5 HSPUs
(1b) 3 MUs + 5 Dips
NOTE: Perform 1 set of 1a then perform 1 set of 1b. Recover as needed between sets.

14 comments:

  1. A) Back Squat 100kg
    70, 80, 85, 90kg

    B) 1 Snatch into the Max Reps @ 50kg (failed 2) :-/

    ReplyDelete
  2. A) 70, 80, 85, 90
    B) 30, 35, 40, 42.5, 0 max reps at 45 (failed 2)

    ReplyDelete
    Replies
    1. 1a) Rxd
      1b) 1 turnover assisted MU + 3 dips

      Delete
  3. A) 70, 80, 85, 90 (f), 80

    B) 1 rep @ max reps 50kg - failed 2

    ReplyDelete
    Replies
    1. Extras DU & HSPU as rxd.
      1 Catch of the MU, 3 dips - assisted

      Delete
  4. A) BS 80kg 56,64,68,72
    B) 20,25,30,32.5
    Extras - practise on DU and Snatch @35kg

    ReplyDelete
  5. A 56 64. 68. 72

    B so when a little slow the idea of 35 had me a little nervous failed the first one in time cap did 3 afterwards of course the boss was right again :)

    ReplyDelete
  6. A) 130kg
    91,104,110,117

    B) 7 in max reps

    HSPU- 4 x 5 no mats worked on DU

    ReplyDelete
  7. A) 116, 132, 140, 149.
    B) 20 max reps.

    ReplyDelete
  8. A) 116, 132, 140, 149

    B) 12 max reps

    ReplyDelete
  9. A) 105,120,127.5,135
    B) 17 max reps

    ReplyDelete
  10. A)80,90,95,100
    B)4 max reps

    1a) rx'd
    1b) single MU's, still cant string them together dips rx'd

    ReplyDelete
  11. a. 66.5, 76, 81, 85
    b. Deadlifts and Running
    then 5 sets of 20 DUs

    ReplyDelete
  12. A)70,80,85,90
    B)4 pull ups away from max reps.

    ReplyDelete