Workout (for the Oly CFers)*
Snatch balance – work up to a heavy single. This MIGHT be more than your SN 1RM, don't be surprised
2-position snatch – floor then hang – 60% (of your 1RM) x4 sets
2-position clean + push jerk – floor then hang – 60% x3 sets
3 rounds for time of:
250 M Row sprint
Kipping Pull-ups – near max (stop just short of failure)...for me that's like 3 pull-ups.
Workout (for the CFers that Oly)
For Time:
3x
500M row
BS BWT x15
*Courtesy of the Performance Menu
La Paix des ménages. Histoire des violences conjugales, XIXe-XXIe siècles
Télécharger Livres Gratuit PDF et ePub
-
Ebooks libres et gratuits La Paix des ménages. Histoire des violences
conjugales, XIXe-XXIe siècles Livre PDF
De Victoria Vanneau
[image: La Paix des mé...
5 years ago
6 comments:
Snatch Balance: 75, 95, 115, 125, 135 (ended up jerking bar into lockout and descending into OHS with heavier weights vs. “jump and land” into bottom of OHS)
2/3 Position Snatch: 45, 65, 75, 85
2 Position Clean/Jerk: 115, 135, 145
Kipping PU: 17, 12, 9
You did that pretty fast, i just posted!
42-Thrusters
21-Pull-ups
30-Thrusters
15-Pull-ups
18-Thrusters
9-Pull-ups
Thrusters = 45 lbs.
Time = 7:31
KF
badger
31:18
CL Grip DL (on 3 inch plates) - 135 x5 x3, 225 x3 x3, 315 x1 x4
Row - 750M-3 min rest, 500M-2 min rest, 250M-1 min rest, 500M-2 min rest, 750M-3 min rest, 500M-2 min rest, 250M. ave 1:58/500M pace for all segments.
3 min rest
125M x4-:40 rest ave 1:48 for all segments. goal is to get to sub 1:30 for the 125M with big goal of sub 1:30 for 500M
11 Days of Christmas 30:25
-115 lb for PP/FS/PC/DL
-45 lb DB swing
-30 lb TGU (these sucked)
-stopped after 11 rounds
Post a Comment