1. Conditioning
3 Rounds for time of:
20 Burpee Pull ups – bar should be about 6″ above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20″
3 Rounds for time of:
20 Burpee Pull ups – bar should be about 6″ above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20″
2. Snatch
5×1 Snatch From low hang
5×1 Snatch From low hang
3. Squat
3×5 Front Squat, across
3×5 Front Squat, across
2 comments:
Slept through my alarm - weird.
1) 18:37.56, those Front Squats were awful!
2) 95, 105, 115 (Power), 105, 105, couldn't get 125 stable, and couldn't seem to get 115 stable again either.
3) Did Back Squats @ 225.
4) Dumbbell Flys (Bent over on Bench) 3X5 @ 40.
5) Dumbbell lateral raises 3X5 @ 10.
6) Grip Crusher 3X5 @ 90
7) Handstand Hold, 3 for 30s
Tuesday:
150112: De-load week
1) Clean and jerk (%1rm c&j = 120#): 1x3@50,60,70,75%
2) Snatch balances + overhead squats (%1rm OHS = 120#): 1x2+2@50,60,70,75%
3) Front squat + power jerk (%1rm FS = 155#): 1x3+1@50,60,70,75%
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