1) Oly:
EMOM15 - Running Clock:
0-5:00 - Power Snatch 70% (75% for women) (weight stays on bar) x 4 Reps
5:00-10:00 - Squat Snatch x 3 Reps
10:00-15:00 - Power Snatch + Squat Snatch
2) Conditioning:
5 Rounds of:
5 Cleans 205#/145# (power or squat)
5 P-HSPU (45+25+Abmat)
rest 5mins
75 HR Push-Ups for time
*EMOM complete 15 WB (20/14# - 10ft target for all) *
Extra Class Work:
5 Rounds of:
5 Cleans 205#/145# (power or squat)
5 P-HSPU (45+25+Abmat)
conditioning piece - ~9:30. scaled p-hspu with 2-45's and ab mat.
ReplyDelete1) Oly: used 130#
ReplyDelete0-5:00 - Power Snatch 70% x 4 Reps- 4, 2, 3, 2, 2-this was very hard at this weight!!!!
5:00-10:00 - Squat Snatch x 3 Reps- Failed 3rd snatch 2nd and 5th min
10:00-15:00 - Power Snatch + Squat Snatch- all done and made touch and go
2) Conditioning:
Clean/P-HSPU 7:30
felt good. All HSPU UB. fast singles on cleans
WB/push up: 13 min My shoulders hated this. at min 7 went to 10 WB because I had 2 minutes in the wall ball vortex without any push-ups
1) Oly - Used 175#
ReplyDeletePowers - First round TnG, all singles after
Squats - Felt great, all singles
1+1 - Felt even better, all singles. Moving well on snatch today, felt good.
2) Conditioning:
Right around 13mins, PHSPU were ok, only failed 3 or 4, power cleans easy.
WB Push-up was a total shit show. Hit 5mins before dropping to 10 WB, completed in 9:42, shoulders totally smoked. Benching yesterday was a horrible idea.
1. Did at 145, all singles
ReplyDelete2. 7:32
3. 7:58 this was terrible