A.
3 sets of:
Flat Footed Snatch x 3 reps
B.
Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch (1+1) @ 80%
C.
Back Squat
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 90%
Set 4 – 10 reps @ 55%
-rest 2-3 minutes b/t sets
D.
As many rounds and reps as possible in 10 minutes of:
60 Bar Facing Burpess
30 Overhead Squats (120lbs/90lbs)
10 Muscle Ups
A: 115, 135, 135
ReplyDeleteB: 185 for all sets
C: 300, 345, 385, 245x10 (15 sec)
D: 123
A:115, 135, 135
ReplyDeleteB: started 160 for 1st 2 sets, missed the next and dropped to 155. Still missed one or two. Not my sharpest snatch day!!
C: 235, 270, 300, 185x10(19 sec)
D: 94 reps.
Only got 4 MU. Took too long to get through the burpees. Finished burpees at 5:43. Finished ohs with only about a minute for MY.
Snatch session was a bit shaky at first. But you boys cleaned it up. Nicely done.
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ReplyDeleteA. 115, 135, 135
DeleteB. 135 across for technique work
C. Can't remember but I believe it was 20# less than Jeff. 280, 325, 365, 225 (18 sec)
D. 92 reps
Thanks for your awesome coaching Brian! Always a blast working with you guys!
ReplyDeleteAlways buddy! Glad you and Elyse were able to pop in for a couple days! And as always, it's nice to see you guys!
DeleteFlat footed snatch x3 x3
ReplyDelete40kg, 40kg, 50kg
Moved my feet a bit on the last one. I've done this a fair few times before and like it.
10min emom hang snatch and snatch 80% 1+1
60kg first 5 sets missed many hang snatches
Skipped one
Then 4 sets 50kg got them
My snatches not feeling 100% here for some reason.
Back squat
5 @ 70% 105 1
3 @ 80% 120 1
1 @ 90% 135 1
10 @ 55% 85 1
12min emom
Odd 8x 30 box jump
Even 8x kb push press
Ghd sit-up x10 x3 123
Ghd hip extension x10 x3 123
First time doing work on the GHD for more than 2 years, so I went pretty slow.
Must be the altitude.
Delete