Warm Up (Heels can raise but toes remain on floor)
1. Snatch Warmup
4-5 sets of complex:
1 x Fixed Foot Power Snatch
1 x Fixed Foot Hang Snatch
1 x OHS
(A) Snatch or Power Snatch
Quickly (4-5 lifts) Build to 85% of 1rm
Then @ Reduce load to 90%
EMOTM x 5
1 x Snatch + 2 x Hang Snatch
(B) For Total Time
Run 400m
30 Jumping Squats (With 20kg Bar) yep Ladies 20kg also
Recover 2min
Run 200m
24/20" high jump, 20 reps*
*(set a PVC on 24/20" boxes like hurdles. Keep them loosely anchored so it gives if hit)
(time)
Recover 2min
Run 200m
20 Clean into Thruster 50/35kg
(time)
Recover 2min
Run 400m
Record Total Time
A. 85% @37kg, 90% @33.5kg
ReplyDeleteB.
1st round finish @4.26
2nd round finish @ 8.46
3rd round finish @16.09 (Thusters started at 35kg after 6 dropped to 31kg)
4th round finish @ 19.56
Guest appearance with the lab rats today.
ReplyDeleteA). 68kgs. Reached weight in 3 lifts
Complex @ 61kgs either missed scoop/early pull which resulted in a few misses with the hangs
B). Total time: 17.09 Rx'd
Splits:
Run & jump squats: 3.34
Run & high jumps: 2.06
Run & thrusters: 4.08
Final 400: 1.39
A) 23kg, 21kg
ReplyDeleteB) 3:48, 7:39, 13:48, 17:38
Rowed instead of running
Thrusters and jumping squats 20kg
A)70kg, 63kg for complex. Dropped once didn't listen to the description that you had to hold it.
ReplyDeleteB)15:09 rx, clusters got me good. Jumping squats weren't fun
Happy with the 1:14 for the first 400 though.
A) 29.5kg, 24kg for complex
ReplyDeleteB) 18:57 Rxd
0 - 3:11
5:11 - 7:15
9:15 - 14:56
16:56 - 18:57
(A) Complex - 45kg
ReplyDeleteEMOTM @ 36kg
(B) 16:02 Rxd
Broken down as:
0:00 - 3:01
5:01 - 6:40
8:40 - 11:57
13:57 - 16:02
A) 50 ... Not great. Complex at 45 ... Missed two single lifts in there somewhere.
ReplyDeleteB) Round 1 = 4:35
Round 2 = 9:09
Round 3 = 16:48
Round 4 = 20:54
A) 38kg
ReplyDeleteComplex 30.5kg
B) 17.42rx
0.00-3.09
Delete5.09-6.50
8.50-13.42
15.42-17.42
A) 26.5kg complex at 22kg
ReplyDeleteB) Round 1: 3:26
Round 2: 7:35
Round 4: 14:01
Round 5: 17:56
A) 27.5 - - - - > 22
ReplyDeleteB) forgot to take a pic. Ack.
Final time was 17:03?
Jumping squats at 15kg
Thrusters @ 25kg I think, maybe 30?, I can't even remember that... Aaah
A) Worked to 43.5kg, then down to 39kg
ReplyDeleteB)
0:00 - 3:33
5:33 - 7.13
9.13 - 13.01
15.01 - 16:46
A) 45kg
ReplyDeleteB) 3:10 r5:10 6:53 r8:53 13:57 r15:57 17:40
A1) Power: 45, 50, 55, 60kg
ReplyDeleteA2) EMOTMx5 @ 55kg
B) 17:00 RX
Run 400m
30 Jumping Squats (0:00-2:52)
Run 200m
24" high jump (4:52-6:37)
Run 200m
20 Cluster @50kg - 5, 3, 3, 3, 3, 3 (8:37-12:57)
Run 400m (14:57-17:00)
A) 45, 50, 55, 60kg
ReplyDeleteA2) complex @ 55kg
b) 16:50rx
run 400
30 jumping squats 0 - 3:03
run 200
high jump - 5:03 - 6:34
run 200
20 clean thrusters 8:34 - 12:46
run 400 - 14:46 - 16:50