Big thank you to Aliysa's dad who is owner of
Tolworth Gymnastics Club in London
for supplying Lara with some gorgeous leotards.
She loves them!
(Rest between sets is to be as long as it takes to reload bar for next)
Note: You get one go at each rep range, so put your thinking caps on & warm up smart whilst testing the water.
(B) “Snatching Chief" - 3min AMRAP x 5 Rnds
3 x Snatch (any): 60/40/32kg
6 x Pushups
9 x Squats
Recover 1min between rounds.
Extras - Session 2
Technique Primer: Hang Muscle Snatch - 3x3
- High Hang Snatch - 80%x1, 85%X1, 90%X1, 95%x1 (% of HS)
- Power Clean + Power Jerk - 80%x1, 85%X1, 90%X1, 95%x1 (% of HS)
- Snatch Pull - 105%x2, 110%x2, 115%x2, 90%x2
A 70. 75. 80. 90. 97.5
ReplyDeleteB 2+2. 1+16. 1+10. 1. 1*1. @ 30k
A) 90,110,130,150,170
ReplyDeleteB) 3+1, 3+2, 3+3, 3+5, 3+3 rxd
A) 65,70,80,85,90
ReplyDeleteB) 2+9, 2+4, 2+1, 1+9, 2+1 @ 27.5kg
A)100,110,120,130,150 + 170 1rm(new pb) for fun!
ReplyDeleteB)3+17, 3+15, 3+9, 3+9, 3+17 50kg snatch.
A) 75, 85, 92.5, 100, 105
ReplyDeleteB) 2+16, 2+6, 2+5, 2+11, 2+17 Rxd
Extras:
High hang snatch- 30, 32.5, 35, 37.5
PC&PJ- 52, 55.5, 58.5, 62
Snatch pulls- 50, 52.5, 55, 45
A) 120, 140, 160, 180, 200
ReplyDeleteB) 4+1, 4, 3+10, 3+16, 3+12
A) 100,110,120,130,140
ReplyDeleteB) 3,3,3,3,3. First set @60kg second & third @55kg rest @ 50kg
A) 120, 130, 145, 155, 170
ReplyDeleteB) 3+3, 3+1, 2+9, 2+3, 2+15 rxd
b. 3+7, 3+1, 2+11, 2+17, 3+1 rxd
ReplyDeletea. 80, 90, 95, 100, 105
Delete