A.
Five sets of:
Double Kettlebell Overhead Squats x 2 reps @ 4311
(stick to the tempo, slow descent, 3 second hold)
Rest as needed
Build to the heaviest set you can safely support with good mechanics. The goal is to hit more than you did on April 1.
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ Below the Knee)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch @ 85-90%
C.
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.
D.
Complete as many rounds and reps as possible in 12 minutes of:
30 Air Squats
20 Chest-to-Bar Pull-Ups
10 Burpees to 6″ Touch
E.
Three sets of:
Tempo Push-Ups x 20/15 reps @ 2111
Banded Triceps Push Down x 30 reps
Rest as needed
A) Done 18kg
B) HHS: 50/55/60kg
HS: 60/60/65kg
3 posit. Snatch: 60kg
Lift off+ snatch: 65/65/70kg
C) Done
D) 3 rounds ( need work with pull-ups)
E) Done
???
A. Done with 16Kg KB
B. 45/50/55Kg
60/65/70Kg
60Kg for all 3pos sets
60Kg for all l/o and snatch
Technique felt really sloppy today, dropped weight to get technique back.
C. 115/142.5/161/152/161/171Kg
152/152/152/152Kg
Once again the world is a better place because of back squats.
D. 5 rnds + 33reps
Strict C2B – 10/10, 10/5/5, 5/5/5/5, 5/5/4/3/3, 10/5/3/2, 3
E. Done
A. Done @12kgs
B. HHS: 45/ 50/ 52,5 kgs
Hang snatch: 55/ 57,5/ 60 kgs
3 pos. snatch: 4x 62,5/ 2x 65 kgs
2 lift off+ snatch: 70/ 72,5/ 74 kgs
C. Done based on 155kgs 1RM
D. 4+45 Rx, expecting a huge soreness on my lats and biceps 😀 95 ch2b isn’t fun 😀
E. Done
A. Done 12kg B. (3 sets) High Hang Snatch x 1 rep @ 55-65%: 50/55/60kg (3 sets) Hang Snatch x 1 rep @ 65-75% 65/65/65kg (6 sets) 3-Position Snatch @ 75-80% (high hang, mid-thigh, and then 2″ Below the Knee): 70/70/70/70/70/70kg (3 sets) 2 Snatch Lift-Offs + Snatch @ 85-90%: 75/75/75kg C. Back Squat *Set 1 – 5 reps @ 60%: 90kg *Set 2 – 3 reps @ 75%: 112,5kg *Set 3 – 1 rep @ 85%: 130kg *Set 4 – 3 reps @ 80%: 120kg *Set 5 – 3 reps @ 85%: 130kg *Set 6 – 2 reps @… Read more »
Α)Skipped
B)skipper
Not enough time for today :/
C)70/85/100/90/100/105/90/90/90/90
D)30 air squat
20 c2b
10 Burpees to 3m pull up bar touch
(3 rounds + 30 air squat)
E)DONE