Lynn 135 X 3 from hang. Snatch is improving weekly!
Competition :
am:
A. Front SqT – 3RM with 1 second pause each rep + 2×3@90%
B. Reverse hyper 3 sets of 20-30 reps at 30% of your back squat rest 2 min between
C. 7 rounds afap
5 strict pull-ups into 7 t2b 9 c2b
*each round has to be unbroken
pm:
A. Seated barbell strict press up to heavy 5 rep
B. Running
1k X 5; rest 3:30 min between. Hard aerobic efforts. First time, same as last is goal her me
Assistance work for day :
1. Single leg split squats. 6-8 reps X 4 sets
2. 3 x 25 Ghd Situps. TnG style
3. Tabata ring hold supports
4. Tabata weighted Situp
Performance:
A. Front SqT – 3RM with 2 second pause each rep + 2×3@90
B. Seated barbell strict press – heavy 5
C. Pullups complex – above
D. 1k run Running program. As many as you can fit.
A. Front Squat 200×2 failed 3rd. Did drop set off this number. I should have tried 196/198 from last week but thought I did 198 last week and was 194 ha.
B. Pullups did 3/4/5 for all 7 rounds. Need to work on my pullups.
C. Reverse hyper done 20 reps x3 @ 35kilo.