A.
Back Squat
* Set 1 – 4 reps @
70%
* Set 2 – 3 reps @
80%
* Set 3 – 2 reps @
90%
* Sets 4-8 – 2 reps
@ 90-95%
Rest 3 minutes
between sets.
B.
Every minute for 18 minutes rotating thru 3 stations:
Minute 1 – 5 Touch and Go Snatches (athlete choice)
Minute 2 – 10/6 Handstand Push-ups
Minute 3 – 50 Double-unders (push for unbroken)
C.
2 sets of:
GHD Sit-ups x 20-25 reps
Glute-Ham Raises x 10-12 reps
A.175, 205, 225, 245
ReplyDeleteB.95 for snatch, 10, 10, 10, 7 to 6 h.s on the rest.
Unbroken d.u for all sets.
C.25 g.h.d, 10 glute ham raises
A: 225, 245, 275, 295 for last 4 sets
ReplyDeleteBack squat is slowly going up
B: snatch sets 95, 95, 115, 115, 115, 135
HSPU 10, 10, 8, 7, 4, 4
DU completed 50 each rd
135 snatch was the weight I struggled with the touch and go last comp. Glad I was able to tackle it. Thanks for the push Brian!! HSPU are still my nemesis!!!
C: 23 ghd
10 glute ham