A.
5 sets of:
Muscle Snatch x 1 rep
(build to your heaviest)
B.
Every 90 seconds, for 18 minutes (12 sets)
Hang Snatch x 1 rep
Loading per set:
*Sets 1-3 – 65%
*Sets 4-6 – 70%
*Sets 7-8 – 75%
*Sets 9-10 – 80%
*Sets 1-3 – 65%
*Sets 4-6 – 70%
*Sets 7-8 – 75%
*Sets 9-10 – 80%
*Sets 11-12 – 85%
C.
Two sets, for max reps of:
45 seconds of Strict Handstand Push Ups
45 seconds rest
30 seconds of Handstand Push Ups
60 seconds rest
45 seconds of Strict Ring Dips
45 rest rest
30 seconds of Ring Dips
rest 2 min
D.
Three sets of:
One Arm Dumbbell Press x 6-8 reps
rest as needed
Forward Leaning Rest x 60 secs
rest as needed
A: 95, 115, 135, 155, 165
ReplyDelete* Muscle snatch felt good, and that's a PR so I'm happy!
B:
1-3 - 155
4-6 - 165
7-8 - 175
9-10-11-12 - 185, 195, 205, 215
* Missed a couple reps but overall I still did well and hit 10 lbs under my full snatch PR.
C:
Round 1:
HSPU - 7 , 12
Ring dips - 17 , 17
Rd. 2:
HSPU - 3 , 9
Dips - 16 , 16
* I PR'd on my strict hspu and hit 5 unbroken! Gettin better!
D:
DB press @ 45
15 v-ups