A. Snatch – 3RM from blocks (knee height)
115lbs
B. Weighted Chin-Ups 4 × 6
10,15,20,25
C. MAP training per @ 80-85% – sustainable rounds
AMRAP 8
100m Run (done in 50m increments shuttle run)
200m Row
30 Double Unders
ROUNDS: 3 +200m and 24 Double Unders
Rest 3 min
AMRAP 8
1 Legless Rope Climb 15′
3 Deadlifts 315/223
5 Box Jumps 36/30
ROUNDS: 6
Showing posts with label 3RM Snatch from blocks. Show all posts
Showing posts with label 3RM Snatch from blocks. Show all posts
Wednesday, October 7, 2015
Wednesday, June 3, 2015
Tuesday - May 2, 2015
One PM Session
A. Snatch – 3RM from hang
60kg/132lbs x 1
D. Barbell Row – 5RM + 2×5 @ 90%
55kg/121lbs
Drop sets: 49kg/107lbs
E. Bodyweight Strict Pullups 4 x max reps; rest 3 min between
11, 10, 9, 9
F. EMOM x 10 x 2-3 weighted muscle ups
- First time doing these. Failed my first. Got two every minute except one of the minutes.
G. 14 min on rower :30 on hard :30 on easy
Low 1:50s / High 2:30s
A. Snatch – 3RM from hang
60kg/132lbs x 1
58kg/127lbs x 2
55kg/121lbs x 3 (no misses until third snatch on 58kg)
B. Muscle Snatch – 5RM + 1×5 @ 90%
B. Muscle Snatch – 5RM + 1×5 @ 90%
40kg/88lbs x 4 (failed fifth)
Drop set: 35kg/77lbs
C. Snatch Grip Deadlift – 5RM + 2×5 @ 90%
C. Snatch Grip Deadlift – 5RM + 2×5 @ 90%
85kg/187lbs x 5
Drop sets: 76kg/168bs
Drop sets: 76kg/168bs
D. Barbell Row – 5RM + 2×5 @ 90%
55kg/121lbs
Drop sets: 49kg/107lbs
E. Bodyweight Strict Pullups 4 x max reps; rest 3 min between
11, 10, 9, 9
F. EMOM x 10 x 2-3 weighted muscle ups
- First time doing these. Failed my first. Got two every minute except one of the minutes.
G. 14 min on rower :30 on hard :30 on easy
Low 1:50s / High 2:30s
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