(A) Snatch Day
(1) EMOTM x 4
3 Position Snatch (Hip - Knee - Floor)
Use 50% of recent 1RM
(2) EMOTM x 4
2 x Snatches – drop and reset
Increase load from previous EMOTM weight
(3) EMOTM x 8
1 x Snatch
Increase load over the 8 minutes as technique allows.
NOTE: 1 Min transitions between 1-2-3 EMOTMs
(B) For Time
15 x OHS: 50/35
15 x Ring Dips
Run 400m
12 x OHS: 50/35
12 x Ring Dips
Run 400m
9 x OHS: 50/35
9 x Ring Dips
A)
ReplyDelete1- 41.5kg
2-60kg
3-70kg
Worked on hip drive
B)9:33 work on dips
A)(3) Worked up to 37.5kg - Happy with that!
ReplyDeleteB) 10:04 rxd weight, Dips on Red Band
A) 46, 55, - 60, 65, 70, 75, 80, 83.5, 87.5,
ReplyDelete93.5 (fail)
B) 8:45 - mu to ring dips, 15 unbroken, 7/5, 8/1,
Sooo close to unbroken on the last 9.
Challenging because I felt I needed to not be too gassed for the mu+dips without coming off.
Ruined now.
A.1.35kg
ReplyDelete2. 40kg 1St then 45kg
3. 50, 52.5, 55, 57.5, 60, 62.5, 65, 67.5 heavy snatches felt good, lighter snatches were abit rusty
B. 8:47 rxd
A) 40, 55, 65
ReplyDeleteB) 9:33 rxd
A) 20-35kg failed 37kg
ReplyDeleteB) 11:04 banded dips, 25kg ohs
A1) @ 25kg
ReplyDeleteA2) @ 35kg
A3) to 50kg
B) 15.07 Rxd