1 or 2 session
A. Power Snatch – 3RM from blocks (just off the floor 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. 4 rds
25 pullups
20 box jump overs (24/20) step down
15 Deadlifts 185/123
10 cal Bike
F. Assistance Work – core work ; athlete specific
G. Shoulder band work
Read programming wrong at start and had to improvise first two parts.
A. Power Snatch – 3RM from blocks (above knee), 185# failed 3rd rep + 165# 2×3@90%
B. Power Snatch – 1RM from blocks (just off the floor height); 190#
C. Snatch Grip DL – 5RM; 320# + 2×5@90%, 280#
E. 4 rds
25 pullups
20 box jump overs (24) step down
15 Deadlifts 185
10 cal Bike
14:40. WOOF
Power snatch (blocks 4 in off floor)
3rm= 215#
2×3@ 195#
Snatch pulls (from 2in deficit)
3×5@ 255#
4rft:
= 12:18
4 rounds not for time:
8 bent over rows (185)
10 strict t2b
A-200
B-150 focused on good pull and turnover not so much weight
C- 275 across focused position
D- 275
E- 14:50 had to use rower no bike pull was shot by last round
TUESDAY:
A. Power Snatch – 3RM from blocks @60kg
B. Muscle Snatch – 5RM @45kg
C. Snatch Grip DL – 5RM @95kg
D. Barbell Row – 5RM @68kg
E. MetCon: 16:11
Pull-ups felt really good. Box jumps felt like ass. Breathing is bad right now.
F. Tabata hollow holds
Did not have the intention of working up to a 3RM power; a little fried but surprised myself.
A. Power snatch 3RM from 1 mat- 195#; 2×3 @ 165#
B. Muscle Snatch 5RM- 165#
C. Skipped
D. Skipped for today
E. Metcon- changed due to equipment
4 Rds- 25 Pull ups, 20 box jump over, 15 KB swing #70, 20 DU- 12:03ish *got held up at the pull up bar, public gym.
3rm: 235
Ms: hit 3@205 drop set at 185
Snatch dl: 385
Row: 230
4 rounds: 11:30
A. P.Snatch from 45 plates: Up to 165×3, then 145×3, 155×3.
B. MU Snatch up to 123×5, then 2x5x113
C. SN DL. 3x5x205.
D. BBell row 3x5x185.
E. 4 Rnds: 15:22 – 25 pull ups, 20 BJumpover 24, 15 DL 185, 60′ prowler (w/45 plates).