Monday, October 10, 2016

MONDAY

(A) Back Squat
1RM

(B) For Time
Run 400m
15 x TTB
15 x Power Clean: 60/40/37
Run 400m
15 x TTB
15 x Power Clean
400m Run

EXTRAS
Technique Primer: Muscle Snatch + Snatch Balance - 3 Sets x (3+3) (Complete 3 x Muscle Snatch then 3 x Snatch Balance)

(1) 3-Position Snatch (floor, knee, mid-thigh) - Max in 12min, THEN finish with 1@95% & 1@90% (Use % of Max)
(2) Snatch Pull (Knee height) Use blocks - 1x3@105% - 1x3@110%x5 - 1x3@115%
(3) Row 5 Intervals of 1min ON 30sec Recovery: 300/250/220
If unable to make the requested distance, then row max distance. See favourites on C2 rower for settings.

6 comments:

  1. A) 85kg
    B) 12:46 @40kg P/C

    Practise - Overhead squat on depth

    ReplyDelete
  2. A) 62.5kg

    B) 8:46 -23kg power clean @ 10 per round, knee raises on rings

    ReplyDelete
  3. A) 160kg
    B) 10:23 500m row instead of runs
    KTE instead of TTB

    ReplyDelete
  4. A 70

    B ) 11.12

    Extras 26k
    31 29.5 28
    38 39.5 41.5

    ReplyDelete
  5. A) completed last Friday 102.5kg
    B) 11:08 - rows instead of runs 400m, 400m & 1min max distance (264m)

    Extras
    1) 37.5, 35.5, 34

    ReplyDelete