Monday, July 18, 2016

MONDAY

(A) Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%

(B) Every 5 minutes, for 20 minutes (4 sets)
Run 400 Meters
15 x Russian Kettlebell Swings (heavy)
40 x Double-Unders

EXTRAS
2 x Snatch + 1 x OHS
Complete 5 sets. Keep them sharp. Don't let weight be the reason your form suffers.

4 comments:

  1. A) 127.5, 136, 145, 136, 145, 153

    B) 2:54, 3:26, 3:14, 3:24 rxd

    ReplyDelete
  2. A)93,100,106,100,116
    B)3:05, 3:03, 2:58, 2:52 rxd

    ReplyDelete
  3. a. 77.5, 82.5, 87.5, 82.5, 87.5, 92.5kg
    b. Row, 24kg, 2 MU instead of DU
    3.40, 3.08, 2:52, 2:45 (MU got easier with each round)

    Power Snatch, hang Snatch, OHS 5 x 50kg

    ReplyDelete
  4. b) row - 32kg KB, + 2 MU, not sure of times
    C) extras - mixed it up a little to save lower back after lifting comp on the weekend
    1 power snatch + Hang snatch + OHS - 70kg.

    ReplyDelete