Monday, January 18, 2016
MONDAY
(A) Back Squats
2x3 @ 70%
1x2 @ 80%
1x2 @ 85%
2x1 @ 90%
(B) 9 min AMRAP
8 Power Snatch: 40/30/20
8 Pull ups
8 Power Snatch: 45/35/25
8 pull ups
8 Power Snatch: 50/40/30
8 Pull ups
8 Power Snatch: 55/45/32.5
8 Pull ups
Max Reps Power Snatch: 60/50/35 in remaining time
Open Prep Extra’s
5 Sets each
(1a) 20 DUs + 5 HSPUs
(1b) 3 MUs + 5 Dips
NOTE: Perform 1 set of 1a then perform 1 set of 1b. Recover as needed between sets.
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A) Back Squat 100kg
ReplyDelete70, 80, 85, 90kg
B) 1 Snatch into the Max Reps @ 50kg (failed 2) :-/
A) 70, 80, 85, 90
ReplyDeleteB) 30, 35, 40, 42.5, 0 max reps at 45 (failed 2)
1a) Rxd
Delete1b) 1 turnover assisted MU + 3 dips
A) 70, 80, 85, 90 (f), 80
ReplyDeleteB) 1 rep @ max reps 50kg - failed 2
Extras DU & HSPU as rxd.
Delete1 Catch of the MU, 3 dips - assisted
A) BS 80kg 56,64,68,72
ReplyDeleteB) 20,25,30,32.5
Extras - practise on DU and Snatch @35kg
A 56 64. 68. 72
ReplyDeleteB so when a little slow the idea of 35 had me a little nervous failed the first one in time cap did 3 afterwards of course the boss was right again :)
A) 130kg
ReplyDelete91,104,110,117
B) 7 in max reps
HSPU- 4 x 5 no mats worked on DU
A) 116, 132, 140, 149.
ReplyDeleteB) 20 max reps.
A) 116, 132, 140, 149
ReplyDeleteB) 12 max reps
A) 105,120,127.5,135
ReplyDeleteB) 17 max reps
A)80,90,95,100
ReplyDeleteB)4 max reps
1a) rx'd
1b) single MU's, still cant string them together dips rx'd
a. 66.5, 76, 81, 85
ReplyDeleteb. Deadlifts and Running
then 5 sets of 20 DUs
A)70,80,85,90
ReplyDeleteB)4 pull ups away from max reps.