Saturday, 080815

  
All Phases:

A. Power Snatch 10 sets of 2. Every :60-:90 per set 

2×2@60% 2×2@65% 2×2 @70% 2×2@75%, 2×2@65%

B. Hang Power clean + hang power clean w 2 second pause below knee + hang power clean ; build this complex 

C. 3 rds for time 

400m run 

20 c2b

10 deadlifts (275/183)

D. Assistance work 

7 min of pbar work – ex: l sit to press. L sit. Sit throughs. Shoulder stability work etc

Then, 

3×10 ghd back ext. pvc. Hold last rep at top for 5 seconds 

+

3×15 reverse fly 

3×12 db bent over double row

3×20 band scap squeezes 

6 thoughts on “Saturday, 080815”

  1. Brandon Petersen

    A. Snatch % work all done
    B. PC complex :
    220-231-242-267 for the win over Stephen
    C. Workout : 9:29
    D. 4×10 ghd back ext with PVC

  2. Snatch work done
    Power clean done 220
    2/3 fail at 242
    2/3 fail at 231
    2/3 needing to get stronger

    Metcon: 9:34

    Great day of programming

  3. Still nursing 700 injuries. Found I was capable of DL so did

    AMRAP21:
    1st min: 5 DL, 300#
    2nd min: 20 air squats
    3rd min: 15 cal assault bike

  4. A. Power Snatch 10 sets of 2. Every :60-:90 per set
    2×2@ 60% – 40kg/88lbs
    2×2@ 65% – 44kg/96lbs
    2×2 @ 70% – 47kg/103lbs
    2×2@ 75% – 51kg/112lbs
    2×2@ 65% – 44kg/96lbs

    B. Hang Power clean + hang power clean w 2 second pause below knee + hang power clean ; build this complex
    75kg/165lbs
    Failed 80kg on last hang clean – squatted it

    C. 3 Rounds for time
    Time: 11:13

    D. Assistance work 5
    min of pbar work – ex: l sit to press. L sit. Sit throughs. Shoulder stability work etc
    3×10 ghd back ext. pvc. Hold last rep at top for 5 seconds
    3×10 reverse fly

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