#thatshoulder #thatquad #thatback
(A) Power Snatch (Wave Set)
1x70% - 1x75% - 1x78% - 1x80%
THEN
1X75% - 1x80% - 1x83% - 1x85%
THEN
1x83% - 1x85% - 1x88% - 1x88+%
*The 88+% represents “it's your choice to decide what increase you will make on that very last lift” assuming you have hit all the previous loads. If you haven’t, then don’t stress. Just choose a load that you will hit..
(B) With a continual running clock (15min Cap)
START: 0:00
3Rnds
10 x Deadlifts: BW
15 x Pullups
RECOVER until clock hits 7min mark.
START: 7:00 minutes
120 x Double Unders (3 x HR Burpees on any break)
30 x KB/DB Farmers Carry Reverse lunges: 24/16
A) Power Snatch
ReplyDelete34, 35, 37kg
34, 37, 37.5, 38kg
37.5, 38, 40, 42.5kg
B) Rxd
4.14
9.56 To end of DU
12.11 Finish
A)
ReplyDelete31.5, 34, 36
34, 36, 37.5, 38.5
37, 38.5, 39, 40
Plus 42.5, 45kg
B) rxd
4.23
Then the struggle started...
77 DU & 26 lunges. HC said to stop at 75 to get the lunges in. Dropped for 3 burpees after max 6 DU :( haha so lots of burpees for me. I don't know where they went!!! More practice needed!
Oh and DL @ 65kg
DeleteAttempt 2:
DeleteRXD
3.41 @ 65kg.
111 du
a. 36, 39, 40.5, 42
ReplyDelete39, 42,43,44
43, 44, 45.5kg based on 52kg%
b. rxd @65kg BW
6.29
101 DU + Lots of burpees
B) D/L - 54kg, Pull Ups 2nd round on rings - 5.23
ReplyDelete300 DU
16kg reverse lunge
11:53
A) 20, 30, 35, 37, 40 worked on technique for the rest
ReplyDeleteB) rxd
4:23
DU (43, 82, 120)
12:17
A) 28, 30, 31, 31
ReplyDelete30, 32, 33, 34
33, 34, 35, 36.5
B) 5:17 @57kg
13:09
Had physio so did the strength at Cranebrook...
ReplyDelete(A) 38, 41, 43, 44
41, 44, 45, 46
45, 46, 47.5, 48.5
This comment has been removed by the author.
ReplyDelete(A) Power Snatch (Wave Set)*Performed OTM with 1min rest between waves
ReplyDelete50 - 53 - 55 - 56
THEN
53 - 55 - 58 - 60
THEN
58 - 60 - 62 - 65*, 65kg(93%)
*=miss
(B) Deads/Pullups - 3:22 @75kg
Pullups - 9/6, 5/5/5, 5/5/2/2/1
DUs/HRB - 10:25
3xBurpee @ reps 1, 22, 42 & 45, then unbroken all the way to 120 ;)
Lunges RX - 13:00 10/10/10