(A) SNATCH
Start at 70% & perform 1-1-1-1-1
ADD 5kg & perform another 1-1-1-1-1
ADD 2.5kg & perform another 1-1-1-1-1
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
ADD 2.5kg & perform a single (1)
Thats 20 reps.
Recover
(B) CLEAN & JERK
Same format as above
Snatch
ReplyDelete23@5. 28@5. 30.5@5. 33, 35.5 fail. 33 fail. 30.5
Clean and jerk
30@5. 35@5. 37.5@5. 40, 42.5, 45, 47.5, 50 fail
snatch of boxes 3,3,3,3,3
ReplyDelete70,75,75,75,80
back squat 3x5 @ 125kg
4x3 3 stop snatch pull 80kg
condtioning
3 rounds
1min max rep muscle ups
1min row for metres
1min plank hold
1min rest
pb with 10 muscle ups in a row first round
Snatch
ReplyDelete30kg x5
35kg x5
40kg x5
42.5kg, 45kg, 47.5kg, 50kg, 52.5kg(Failed)
C&J
35kg x5
40kg x5
50kg x5
52.5kg, 55kg, 57.5kg, 60kg, 65kg(PB)
A) 19 on snatch ladder 5 x30kg, 5 x35, 5 x 37.5, 1 x 40,42.5, 45, 47.5, 50.0 F
ReplyDeleteFocus on depth
B) 18 on C&J ladder 5 x 50, 5 x55, 5 x 60, 62.5,65, 66, 67.7 F, 66, 67.5 (PB)
Focus on speed through the clean, and rear foot position on C&J
(A) 5 x 7kg, 5 x 12kg, 5 x 17.5kg, 1 x 20kg, 1 x22.5kg, 1 x 25kg, 1 x 27.5kg (F), 1 x 25kg New 25kg PB on Snatch
ReplyDelete(B) 5 x 25, 5 x30, 1 x 35 (Fail), 4 x 32.5kg, 35 (Fail). New 32.5kg on Clean & Jerk
Really please with two new PB's today. Really happy!!! Realised I need to manage time better in WOD's especially with these ladder types. Ran out of time to complete. Happy with it overall though!
Finally after weeks off with a niggling shoulder injury I snatched today. For some reason it seemed daunting to drop under the bar. All I had on was 30kgs and I had to psych myself up.
ReplyDeleteCleans worked up to 90kgs. Failed one attempt. Most cleans were ugly with very early pulls. Jerks were alright.
No records tonight but good to be able to snatch again, even if it was light. I find these Olympic sessions tougher than normal WODs.
Well that was enjoyable. I wasn't sure how i would go with the load of the double day but it was fine. Took a rest day Wednesday and caught up on this Thursday. I found the extra lifts gave me a better foundation when the weights went up. All lifts successful. Worked off 80kg snatch & 100kg Clean & Jerk.
ReplyDeleteSnatch:
ReplyDelete36kg x 5
41kg x 5
43.5kg x 5
16. 45.5kg
17. 48.5kg (f) I had a massive pull and it went behind, not so bad
18. 45.5kg (f)
19. 43.5kg (f)
20. 41kg (stupid, I just rushed the lifts)
C&J:
44kg x 5
49kg x 5
51.5kg x 5
16. 54kg
17. 56.5kg
18. 59kg
19. 61.5kg
20. 64kg (f Clean)