(A) 1a-Turkish Get Ups 4-6 Sets each arm
1b-Floor Press 4-6 Sets (DB or KB
(B) DEALERS CHOICE
17min at the TOP of the minute, perform a maximum of 2 reps of
(1rep)= 1Power Snatch+1Hang Snatch
OR
1Power Clean+1Hang Clean
(or divide time between both?)
**Any missed lifts, perform 1rnd of CINDY & add an extra round for every miss after that.
A) Practiced form on TGU. Floor press at 45lb dumbells, did 2 reps of the 70lb.
ReplyDeleteB) 8rnds of snatch @60kgs, 9 rnds of cleans @ 90kgs.
Had a great week with the LabRats this week, best time to train.
A). TGU 3 round 16kg, 3 rounds 20kg
ReplyDeleteFloor press: 10 x 35lb, 10 x 45lb, 8 x 32kg dumbbell, 10 x55kg bar for comparison.
B) Did as a ladder
Max'ed out OHS with snatch, then moved on to Cleans. Started with bar and added 5 kg with each progression. max'ed at 40kg full squat OHS (equal to PB), progressed with clean squats to 61kg (PB).
Focus on form, loading glutes/proud chest with each rep.
5-10 red band ring dips between rounds 4 and 12
Great vibe in the group this morning! Thank guys.
TGU: 30kg bar bell
ReplyDeleteFloor Press: 25kgs x 2 dumbells
WOD: 30kgs and 40kgs. All snatch
Clearly wasn't going to break records today. Main focus was no early pull. Most lifts were successful others not so. Also noticed the bar was too far back in the bottom of the squat.
Failed 2 sets, so 2 rounds of Cindy at end of WOD.
10 Muscle Ups to get rolling on them for the New Season TGU with the 32kg bell each arm. Floor Press for 6 reps 2 x 24kg. No Part B then did 3 Rounds of Cindy.
ReplyDeleteAnd 2 Reps on each arm with a 32kg bell floor press
ReplyDelete