A.
4 sets of:
3 position Power Clean (floor, below knee, mid thigh)
B.
4 sets:
Clean Pulls x 5 reps
C.
Front Squat -
75%x5
80%x4x2
85%x3x2
D.
3 x 3 min
1 Deadlift (315 lbs/205 lbs)
1 Burpee over barbell
2..
2..
3
3..
Etc.
Rest 1 min
In preparation for the upcoming competition this weekend, me, scott, brandon and dev did some movement prep and technique work.
ReplyDeleteA: Built to a heavy snatch.
- 135, 145, 155, 165, 175, 185, 195, 205
* Most of these felt pretty good, but I can tell I need a couple days off to be really fresh.
B: Built to a heavy clean n jerk
- 135, 155, 185, 205, 225, 245, 255
* My 245 was kinda ugly, had to save it. On my 205, my pinky came out on the clean catch, so I had to fix that at the top which sucked lol.
C: We wanted to kind of mimic that first round of the fran nasty at the end. We hit our 21 db thrusters and then hit 4 muscle ups to see how it felt.
- went 10/6/5 on the thrusters with 3 deep breaths in between... then took about 10 seconds rest before getting on the bar and I hit 4 straight so that felt good.