HC's ray of sunshine Amanda, always with a smile.
Heavy 3 Rep Push Press
Heavy 2 Rep Push Jerk
Heavy 1 Rep Split Jerk
B) For Time
30 x Pull-ups
15 x Deadlift: 80/55
30 x Box Jumps: 24/20
RECOVER 3-5min
Optional Extra
Run 2 x 400m
Recover the same amount of time that your first run takes you.
Extras - Session 2
Technique Primer: Hang Muscle Snatch - 3x3
- High Hang Snatch - 3x2@70%, 3x2@75%
- Power Clean + Power Jerk - 3x2@70% (1+1), 3x2@75% (1+1)
- Snatch Pull - 90%x3, 95%x3, 100%x3, 85%x3
A. PP 37.5. PJ. 45. Split 47.5 from racks
ReplyDeleteB. 3.39 (pull-ups unbroken 😄)
Run 2.03 & 2
Nice work Jen!!!
DeleteKilling it Jen!!!
DeleteWell Done !!
DeleteA)60,70,80
ReplyDeleteB)2.55
25+5 pullups
15 dl unbroken
30 box jumps unbroken
Extras-week 3 session 3
Delete2 pos clean-80, 75
Clean pull -100,110,120
Stiff legged deadlift-70
7/13 fs/bs-70kg x 3
A) 75, 87.5, 92.5
ReplyDeleteB) 2:56 rxd. 1:32, 1:34
Extras:
Sess 1 makeup
Snatch HS 65, 52, 55, 58.5
Sess 2
PC & PJ 66.5, 71.5
Snatch Pull 67.5, 71.5, 75, 64
A) PP 70, PJ 75, SJ 85
ReplyDeleteB) 3:42 Rx'd
Run 1:31 & 1:30
a. PP 50, PJ, 70, SP 80
ReplyDeleteb. 3:40 rxd
Run 2:05
Run 1:53
High Hang Snatch 48.5, 52
DeleteA) PP - 90, PJ - 100, SJ - 110
ReplyDeleteB) 2:05 Rx
Extras
HS - 62, 66
PC+PJ - 78, 84
A) PP 50, PS 55, PJ 62.5
ReplyDeleteB) 4:06 Rxd
Runs- 1:50, 1:42
Extras:
High hang snatch - 33, 35
Power clean & power jerk - 45.5, 49
Snatch pull - 43, 45, 47.5, 40
A) 80,85,90
ReplyDeleteB) 2:28 rxd
Runs 1:19 & 1:16
A). 65, 80, 85
ReplyDeleteB) 4:22 pull-ups are slow
Runs 1:21 & 1:20.