A.
Five Sets:
Muscle Snatch x 1 rep
B.
Every 2 minutes, for 20 minutes (10 sets)
Snatch x 1 reps
Loading per set:
*Sets 1-3 – 72-75%
*Sets 4-6 – 80%
*Sets 7-8 – 85-90%
*Sets 9-10 – 92+%
C.
2 sets of:
Strict Handstand Push Up x Max Reps
-rest 60 seconds
Then perform a set of Handstand Push Ups of the same number of reps from your strict set
rest as needed
(if you can't get 8+ strict reps, perform 10-12 HSPUs for your non-strict sets)
D.
50 Ring Dips
then..
3 sets of:
10 Bradford Presses
10 Pendlay Rows
A: 135, 145, 155, 165, 175(miss)
ReplyDelete* Just didn't have enough juice for that 175!
B:
1-3 - 180
4-6 - 190
7- 205
8 - 215 (miss)
9 - 215
10 - 225
11 - 225 extra credit!
* Most of the snatches felt good but missed certain things on the misses like arms being soft or over-pulling the bar.
C:
1 - 7/10 (2 rep PR!)
2 - 5/12
* Shoulders are feeling stronger upside down so that's a good sign!
D: Complete
* Went 24/14/11/1 on the ring dips... didn't have enough in the tank for the last rep!! lol
A: 135, 145, 155 pr at 160!!
ReplyDeleteB: 145, 160, 175, 190
Missed a couple reps but snatch was feeling good. Had a solid rep at 190 so went for a PR at 205. Shouldve had it. Just couldnt kick out. I Will hit this 205 pr next week.
C:
1-11/11
2-7/10
D:
Complète
Muscle snatch x1 x5
ReplyDelete115-135
20min emom snatch x1
125
125
135
135
145
155
165
175F
175f
175f
2 rounds
Max unbroken hspu
21, 9
Rest 60
Then match unbroken with kipping hspu
9, 8
50 ring dips
5:17
3 rounds
Bradford press
65+pink kbs x2, 75 +pink kb
Pendalay row
135, 135, 135
Super stoked I got 21 unbroken strict hspu! That's a huge PB for me. Struggled to back up after it. But super happy I got that.
My snatch just wasn't there tonight. I mentally wanted to get 185 but it just wasn't happening. I didn't warn up enough so that might be a factor.
50 ring dips is a great effort for me also. It's a very weak movement and a few months ago I needed a band to do 1. I like working on those. I did 3 every 20 seconds and stuck to that the whole way through.
I'm still getting some back pain so I want to keep getting to yoga a few times a week and also backing off my training frequency here and there.