7 Sets.
3 reps, 3 Stop snatch pull + Hi hang snatch
Rest 60 seconds between.
75,95,110,120,130,130,130
75,95,110,120,130,130,130
Had to stay really light.
Back squat
3 x 10 - 70% (260#)
This was crazy tough...
Rested for 30 minutes then did.
5 Rounds not for time.
8 KB single arm rows - 86# (8 each arm)
8 Deficit HSPU
8 KB single arm rows - 86# (8 each arm)
8 Deficit HSPU
Rest 60 Seconds between.
The rows were fine, the hspu's started to get tough by the end, I had to kip the last 2 reps on the last 2 rounds.
Rested about 15 minutes then did.
5 Rounds.
30 Seconds sprint up and down stairs - 8 Meters
Rested about 15 minutes then did.
5 Rounds.
30 Seconds sprint up and down stairs - 8 Meters
30 Seconds rest.
Felt good to go hard.
Later in the evening I did one that I was extremely happy about.
For time.
50 Double unders
2 Full snatches - 135#
40 Double unders
2 Snatches - 145#
30 Double unders
2 Snatches - 155#
20 Double unders
2 Snatches - 165#
10 Double unders
Have 1 barbell and have to change weights in the middle of the workout.
My time - 4:20
I felt extremely strong through this, no misses at all on the snatches and felt solid throughout. Getting stronger and better day by day.
Later in the evening I did one that I was extremely happy about.
For time.
50 Double unders
2 Full snatches - 135#
40 Double unders
2 Snatches - 145#
30 Double unders
2 Snatches - 155#
20 Double unders
2 Snatches - 165#
10 Double unders
Have 1 barbell and have to change weights in the middle of the workout.
My time - 4:20
I felt extremely strong through this, no misses at all on the snatches and felt solid throughout. Getting stronger and better day by day.
God bless, JM
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