*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
(B) Every 5 minutes, for 20 minutes (4 sets)
Run 400 Meters
15 x Russian Kettlebell Swings (heavy)
40 x Double-Unders
EXTRAS
2 x Snatch + 1 x OHS
Complete 5 sets. Keep them sharp. Don't let weight be the reason your form suffers.
A) 127.5, 136, 145, 136, 145, 153
ReplyDeleteB) 2:54, 3:26, 3:14, 3:24 rxd
A)93,100,106,100,116
ReplyDeleteB)3:05, 3:03, 2:58, 2:52 rxd
a. 77.5, 82.5, 87.5, 82.5, 87.5, 92.5kg
ReplyDeleteb. Row, 24kg, 2 MU instead of DU
3.40, 3.08, 2:52, 2:45 (MU got easier with each round)
Power Snatch, hang Snatch, OHS 5 x 50kg
b) row - 32kg KB, + 2 MU, not sure of times
ReplyDeleteC) extras - mixed it up a little to save lower back after lifting comp on the weekend
1 power snatch + Hang snatch + OHS - 70kg.