A.
Every two minutes for, 14 minutes (7 sets):
Clean and Jerk
Set 1 - 60%x3
Set 2 - 65%x3
Set 3 - 70%x2
Set 4 - 75%x2
Set 5 - 80%x2
Set 6 - 85%x1
Set 7 - 87-90%x1
B.
Clean Pull
100% (of cln) x 3
105%x3
110%x3x2
C.
As Many Rounds and Reps as Possible in 12 minutes:
30 Snatches (75lbs/45lbs)
30 Double Unders
30 Snatches (135lbs/95lbs)
30 Double Unders
30 Snatches (165lbs/100lbs)
30 Double Unders
As many snatches in the remainder of time at
210lbs/120lbs
D.
2-3 sets of:
GHD Sit Up x 12-15 reps
Rest 90 seconds
GHD Hip Extension x 12-15 reps
Rest 90 seconds
A: 185/ 195/ 210/ 225/ 240/ 255/ 275
ReplyDelete* Being as sore and fatigued as I was, today was a good and was still able to hit 275.
B: 300/ 315/ 330 x 2 sets
* Pulls were heavy as always lol
C: 24 snatches at 165 (144 total)
* This was definitely spicy!! I'm happy with my score but I was trying to hit that 210 bar at least once!
... Went 15/15 for the 75# bar ... Hit quick sets of 5 singles with 10-12 sec rest for the 135# bar ... Started off with quick sets of 3 singles, but had to go to singles with 10 sec rest in between on the 165# bar ... Unbroken on the DU so that was good!
D: Complete with a set of 10 pulse bar dips at the end of each round.
A: 155/165/175/195/205/225/235
ReplyDelete-These got tough, missed the jerk on the last rep, elbow was bugging me.
B: 255/265/275
-Heavy of course.
C: 6 Reps short on second set of double under.
- First set of snatches, 15/6/9 --> Struggled on the double under my legs were feeling super wobbly, went with 3 quick singles with 5-10 seconds of rest in between sets. I was hoping to get a few pulls at the next set of snatches. Definitely feeling fatigued for the week.
D: Completed 3 sets of each.