Nick w/ 300# on Friday’s complex , 2 weeks in a row (with the shortened rest). Time to go up?
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Weightlifting:
A. 3 positional Snatch : 5 sets at 65-75%; E2MOM
.
.
Conditioning:
A. AFAP
30 DU
10 cleans 225/153
30 DU
8 cleans 245/163
30 DU
6 cleans 265/173
30 DU
4 cleans 285/183
30 DU
2 cleans 305/193
.
Rest accordingly
.
B. 3 rds
25/20 cal bike
20 t2b
15 axle bar hang Snatch 95/65
.
C. (If extended day or second session weekend)
AFAP
1 HS ramp course (over and back – 30’ section)
15 muscle ups
100’ Axle OH Walking Lunge 135/95
1 HS ramp course ^
+
20-30 min nasal breathing work atZ1. Bike preferred. Runner of have, also good choice
.
Gymnastics: (add on)
Every :90
5 pbar HSPU
10 ghd sit-ups
X 7 sets