Wednesday, 4 February 2015

Meet at 0530 in the powerlifting room:

1. Snatch
A. Quickly work up to a heavy Front Squat
B. Quickly work up to a heavy Snatch Grip Push Press from behind the neck
C. Quickly work up to a heavy Snatch Balance
2. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(185, 135# for RX, adjust as necessary)
*If you complete 10 rounds, add one rep to each movement
for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.
Minute 12 would be 5 of each, and minute 13 would be 6 of each.
3. Gymnastics Benchmark
75 C2B Pull ups for time

1 comment:

R.K. Barker said...

Worked up to 225 on the Front Squat, I've done multiple reps at that weight before, but I'm feeling a little beat up from Monday.

Worked up to 125 on the Snatch Grip Push Press (behind the neck).

Only got to 105 on the Snatch Balance, my ankles are just way too tight, my midline needs work too (Spring Break isn't that far away!).

Only had time get to 155 on the Snatch Pull, feel like I definitely could have gone heavier.