(A) Hang Snatch + Snatch + Overhead Squat
6 x Working Sets Build over the course of the six sets.
(B) Back Squat
3 Sets x 7 @ 125% of Heaviest (A)
(C) 4min AMRAP
Run 400m
Max rep CTB Pull Up
Recover 2 Min
4min AMRAP
Run 400m
Max rep Pistols
Recover 2 Min
4min AMRAP
Run 400m
Max rep HSPU
Score is total reps. List out reps of each exercise, and total.
(A)worked up to 50KG
ReplyDelete(B)3sets x 7 Back Squat@62Kg
(C)Run400 + 2CTB + Run275
Run400 + 39Pistols
Run400 + 8HSPU + Run225
Good to be back,feeling great!!
A) worked up to 48kg
ReplyDeleteB) B/Sq @ 58kg
C) managed 1 C2B.... progress..
goblet squats subbed for pistols, hand stand skills for HSPU
all 400m runs + 150m. New PB round 2 for 400m @1;40 thanks to my pace setters V and Jen. ;O)
A/ i got 85kg or 90kg. but failed the snatch at 95kg (or was it 90kg)??
ReplyDeleteB/ 110,115,120
C/ 400+24+200+12, 400+22+200+8, 400+12+7+200
can't remember the last time i did hspu. my timimg and balance was way off.
been crook since friday and haven't trained (apart from 13.4 on saturday heavely dosed with caffeine and sugar) until today. good to get moving around again.
AM:
ReplyDeleteA) 37.5kg, still erring on the safe side
B) 45kg
C.1) 7 + 250m
C.2) 36 did it on the speed hump
C.3) 13 + 200m
PM:
Did 7 x 250m Intervals
8th to 232m
(A) Worked up to 77.5kg snatch then back to 70kg for the complex.
ReplyDelete(B) 87.5kg for the squats
(C1) 400 + 15 + 250m
(C2) 400 + 20
(C3) 400+ 9 + 200m
Started with rowing intervals, completed 8 x 250m working 1 min on 30 sec off.
ReplyDeleteA) I had to dump between Hang and Full snatch, worked up to 45kg
B)57kg (squat rack used)
C1) 400 + 6 + around 300m
C2) 400 + 28
C3) 400 + 10 + 200m
Loved todays programing, feels like I havent done anything but the open lately, good fun!