-THEN @ 80% EMOTM x 7
Perform 1 Hang Power Snatch + 1 Power Snatch + MAX Rep Double Unders in remaining time.
For this your Power Snatch must be Touch-and-Go. If you can’t Touch-and-Go scale the weight accordingly. If you’re not proficient with Double-unders use this instead as Double-under practice. You need to be ready & back to your bar at the top of the next minute, regardless of how many reps performed.
NOTE: Prep Group perform 20 x Double Unders
(B) For Total Time
12 Snatch + 1min of MAX Rep HSPU
9 Snatch + 1min of MAX Rep Ring Dips
6 Snatch + 1min of MAX Rep Pistols (Alternating)
NOTE: Snatch weights 61/43/30kg & Snatch can be any variety
Banded Deadlift Set Up
(A)built to 50kg
ReplyDeleteThen 40kg for EMOTM
Did some skips/burpies/situps
(B)6.05@30kg 10 HSPU
8 Dips on frame
20 Pistols
(A) 20kg
ReplyDeleteEMOTM 20kg and skips cant get the d/u
(B)
20kg hs
7 dips on rings
15 pistols
A) 65kgs, then 50kgs for emotm - hit all 20 Double unders
ReplyDeleteB) 60kgs - 4 hspu, 6 ring dips, 12 pistols
Not sure of the time around 7:30 I think?
Pretty disappointed with the skills tonight. Hspu are a real weakness going to do alot of work at home or in open box to improve the shoulder strength.
A) Worked up to 38kg, then EMOTM for 7 @ 31kg, last round Max Rep DU 49.
ReplyDeleteB) 14.09min. Did a 21, 15, 9 version @ 37.6kg.
HSPU: 11
Ring Dips: 11
Pistols: 16
Lost so much strength thisyear from concentrating on running and then injury, time to get back to it....
ReplyDeleteA) 22.5kg
EMOTM 17kg DUs lowest 12, highest 21
B) stayed with the 17kg. All unbroken.
Dips with red band - 20
Pistols onto 24" box - 22
HSPU with red.blue band support - 10
6:20 I think....
(B) Full Snatch 9 HSPU, 11 Dips, 10 Pistols
ReplyDelete(A) 77.5kg EMOTM @ 62kg 20 D/U Unbroken at the 30sec mark
ReplyDelete