Thursday, October 20, 2016

THURSDAY



Group Warmup
With a Barbell perform:
10 x OHS
  3 x Snatch Drops
  3 x Power Snatch from pockets
  3 x Power Snatch from mid thigh
  3 x Power Snatch from mid shin

(A) Power Snatch - 2 Sets of 3@70% - 3 Sets of 3@75%
(Wait 3-5 seconds between reps)

(B) 5 Rounds - Every 4 minutes complete
Run 400m
10 TTB

EXTRAS
(1) Power Clean - 1x3@70% - 3x3@75% (Wait 3-5 seconds between reps)
(2) EMOTM x 12
Odd – 15/12 Calorie Row
Even – 3-5 D-Ball Over Shoulder + 6-8 C2B Pull-ups

3 comments:

  1. A) 70% - 29kg / 75% = 32kg
    B) 3, 3:46, 4.03,4.52
    Rowed instead of running

    ReplyDelete
  2. A) 1 set @ 20.5kg, 1 set @ 22.5kg, 3 sets @ 25kg

    B) TTR, 2:20, 6:31, 10:57, 15:15, 19:00 (first time doing TTR)

    ReplyDelete
  3. A) 55kg, 60kg
    Extras
    Pc 70kg, 75kg
    Odds 15 cal row
    Evens 3x 40kg deadballs & 6 c2b

    ReplyDelete