(A1) Narrow Grip Bench Press
10-8-6-4-6-8-10
(A2) Pistol Squats
3-5 each leg after every set of Bench.
See coach for scaling options
(B) 4 Rounds
21 x KB Swings: 24/16kg
15 x Wall Balls: 9/6/4kg - 10/9ft
9 x Burpees
Extras - Session 3
Technique Primer: Press in Clean - 5,4,3 (ascending weights)
- Clean & Jerk- HS, then (85%x1(1+1), 90%x1(1+1), 95%x1(1+1) x2 (% of HS)
- Snatch- HS, then (85%x1, 90%x1, 95%x1 x2 (% of HS)
- Front/Back Squat - 6x 3/6@94% of Day 1
A) 60, 65, 67.5, 70, 65, 62.5, 62.5
ReplyDeleteA2) PS 1-2 each round
B) 12:57 rx'd
A) 40,60,65,67.5,62.5,60,57.5
ReplyDeleteB) 7:18 rxd
A) 40, 42.5, 45, 50, 47, 42, 42
ReplyDeleteA2) 10 x pistols x 3
6 x pistols x 3
A. 32.5. 35. 37.5. 40. 38.5. 37.5. 36
ReplyDeleteB 3rds 6k WB 7 then 4k rest then 3 & 3 7.24
500 row 2.29
a. 30, 40, 45, 50, 50, 45, 40
ReplyDeletea2. GHDs 10,8,6,4,6,8
Extra C&J (beltless) 60 then 51, 54, 57
b. 11:03 rxd
A) 35, 40, 45, 50, 47.5, 50, 47.5kg
ReplyDeleteExtra's:
C&J HS: 67.5kg, then 57.5, 61, 64.5kg
Snatch HS: 51kg, then 43.5, 46, 48.5kg
Squat @ 64kg
A) 60, 68, 73, 78, 75, 70, 65
ReplyDelete