1 or 2 session
A. Power Snatch – 3RM from blocks (at knee height) + 2×3@90%
B. Muscle Snatch – 5RM + 1×5@90%
C. Snatch Grip DL – 5RM + 2×5@90%
D. Barbell Row – 5RM + 2×5@90%
E. 20 min on Rower :30 on hard :30 on easy
F. TGU ; light and stability focus
add On:
400m Run Intervals every 3 min x 8-10 intervals
+
Recovery / Mobility
A. Power Snatch – 3RM from blocks (at knee height) + 2×3@90%; 180# + 160#
B. Muscle Snatch – 5RM + 1×5@90%; 125#+115#
C. Snatch Grip DL – 5RM + 2×5@90%; 315# + 265#
D. Barbell Row – 5RM; 185#
E. 10 min on Airdyne :30 on hard :30 on easy; will do later
F. TGU ; light and stability focus
add On: worked from 35-55, increments of 5
400m Run Intervals every 3 min x 6 intervals
A. Power snatch 3RM: 60kg, drops at 54kg
B. 5RM Muscle snatch 40#.
C. 5RM Snatch grip deadlift, 93kg, up 3. Drops at 83kg.
D. 5RM Barbell row: 65kg, drops at 60kg.
E. Rowing intervals: :30/:30. 2708 133low/143high
Add-on: 400m run, every 3:00:
9 total. 8 at speed:
1:44/1:44/1:43/1:41/1:41/1:43/1:43/1:35
Power snatch (blocks at knee)
3rm= 225#
http://youtu.be/V0vm8lZMtoI
2×3@ 205#
Muscle snatch
5rm= 175#
http://youtu.be/enMZtq4IWCM
1×5@ 160#
Snatch grip DL
5rm= 335#
2×5@ 305#
Bent over row
5rm= 235#
2×5@ 215#
Rowing
= done (hards 1:32-135, faster last few rounds)
Strict t2b
5×10 = done
800m run x 3
**rest 1:30
= done
One session regionals:
A-205
B-160
C-325
D-270(going to drop down next week starting to get sloppy at this weight)
E- TGU done
F- rowing done kept it 150m+ every round. Didn’t go crazy here just wanted to be consistent
G- running done
400m x6 every 3 minutes and added 2 strict phspu in between just bc
H- mu work
Was definitely feeling the past couple days, being woken up early by my unit didn’t help much so did things a bit different.
A. 3RM Hang Power Snatch- #185, 205# Failed 3rd rep (no blocks, gym was packed so not many extra plates to stack) 2×3 @ 165#
B. Snatch DL 5RM- 335# 2×5 315#
C. 20 Min Row :30 hard/ :30 easy
Ran out of time
A) 210lb I love using straps
B) 135lb re-bent at 150
C) 275 no belt
D)165ish was running a little tight on time
E) done. Rowed a little longer to reach 5k total
A. Power Snatch – 3RM from blocks (at knee height) + 2×3 @ 90%
48kg/105lbs – mental mind game with the blocks…. I’ll learn to love these damn things
Drop: 43kg/94lbs
B. Muscle Snatch – 5RM + 1×5 @ 90%
45kg/100lbs – PR!
Drop: 40kg/88lbs
C. Snatch Grip DL – 5RM + 2×5 @ 90%
87kg/191lbs
Drop: 78kg/171lbs
D. Barbell Row – 5RM + 2×5 @ 90%
55kg/121lbs
Drop: 49kg/107lbs
E. 20 min on Rower :30 on hard :30 on easy
Meters: 4,462
F. 3×5 Strict T2B