A.
Back Squat
5 reps @ 60%
4 reps @ 70%
3 reps @ 80%
2 reps @ 85%
2 reps @ 90%
-rest 2 minutes
then...
Max Reps @ 80%
(only allowed one full breath at the top)
B.
3 sets of:
Tall Jerk x 3-5 reps
then..
Every two minutes, for ten minutes (5 sets):
Split Jerk x 3 reps @ 80%
C.
For Time:
10-8-6-4-2
Snatch (155lbs/100lbs)
Bar Muscle Up
A: Practiced event 1 for vegas.
ReplyDelete- 2 rounds of
-- 800 m run
-- 1rm snatch
* I came in at 3:35 on both runs so I was able to keep a consistent pace. Unfortunately after both runs, I missed my opening lift at 205. I was able to hit it after but I need to hit the first one. I just had lazy arms each time. 1st round: 205x, 205 - 2nd round: 205x, 205x, 205, 215, 225
B: 14 min alt emom
Even - 5 db snatches @100
Odd - 5 burpee box jumps @38"
* Complete
C: 8:24
* Hit all singles on the snatch with very little rest in between. On the muscle ups I went: 6/4, 5/3, 4/2, 4, 2