(A) EMOTM 10 - Build to a heavy segmented snatch (full)
*Super slow Snatch deadlift to knee cap. Pause. Then rip
Perform 1 rep and increase weight over the course of the EMOTM x 10
(B) OHS EMOTM x 6
Perform 2 reps at the heaviest weight of the segmented snatch
(C) 12 min ladder
Snatch: 55/38/30
TTB
Perform 1 rep of each movement for the first round. 2 reps of each movement for the second round. 3 reps of each movement for the third round...so on and so forth until time expires.
(D) Optional Finisher: Strict/Kipping Pull Up work (hit the chest to bar if you can)
Pull Up wave...
1 Strict Pull up + 1 Kipping
2 Strict Pull up UB + 2 Kipping
3 Strict Pull up UB + 3 Kipping
4 Strict Pull ups UB + 4 Kipping
x 3 Rounds (4 Sets = 1 Rnd)
Rest as needed
NOTE: Work on Strict pulls only, if unable to perform any combination of strict+kipping
Great to sweat for a bit.
ReplyDeleteA) built up to 50kg
B) @40kg
C) @ 40kg, 9rnds + 5 reps
1500 m row 7:36 @ 65% pace
A) 20kfg worked on technique and not so heavy
ReplyDeleteB) 20kg
C) completed 9
D) 1,2,3,4, x 4 rounds on rings
A) built up to 38kg
ReplyDeleteB) 38kg
C) 7 + 8 at 35kg
A) built up to 26kg
ReplyDeleteB) @ 26kg
C) 6 +10 @23.5kg
A) snatch takes me sooooo long to warm up. Creaky body.
ReplyDeleteStarted at 15,ended at 30
B) 28.5
C)7+4
A)35, 35, 40, 45, 50, 50, 55, 55 (miss), 55, 60 (not long enough of pause, but was happy to nail the snatch ... been a while)
ReplyDeleteB 60, 60, 55, 55, 55, 55. Wrist was super sore .... backed the weight back, purely because it was hurting.
C) to Round 8 plus 2 snatches (40kg ... no fractional plates at this gym).
D) Rx - butterfly, not kipping .... my kip is a bit retarded these days.
A/B) @ 38.5kg
ReplyDeleteC) 7+6, slowed a bit by snatch, I think I rested between Snatch's too much.