Warmup-15 minutes of skill work on ring HSPU and 1 1/4 OHS(practice the bounce out of bottom with weight fixed overhead-usually seen in front squat or back squat, but want to see how it works out with bar overhead)-build up to a moderate load for the 1 1/4 OHS
-1 1/4 OHS, down into full squat, rise out of hole 1/4 of the way and bounce down and out of the bottom position to full extension.
1. 3 Position Power SN (Floor.Slightly above knee. High Hang.) 5x1.1.1@50%,4x1.1.1@60%,3x1.1.1@70%,2x1.1.1@ 80%
On the minute for 10 minutes perform 1 SNATCH @ 75%-if fail before the ten minutes drop 10lbs and continue.
rest as needed
4 sets, each for time with increasing intensity:
12 box jumps (30,24)
9 DB push press (40,30)
6 CTB pullups
3 Hang Power SN (135,95)
-2 minute rest between sets
-increase intensity(i.e. speed and aggressiveness of movements) each set. this will be evident by the times it takes to complete each round. I want the third set to be the most intense set. So an example would look like this:
rnd1-1:01
rnd2-59s
rnd3-40s
rnd4-55s
Tomorrow is a double;heavy lift and metcon
will be doing the metro dash in charlotte on sat. hate to be missing the double.
ReplyDeleteskilled work over head and ring hand stand push ups then stuck with 95 for my snatch for my skill work metcon round 1 (1:34) round 2 (1:24) round 3 (1:12) round 4 (1:20)
ReplyDeletedid a total of 6 ring hspu and 10 regular hspu.Shoulders are wrecked!! Not sore something else going on inside my shoulders. worked from 95-185lbs on 1 1/4 ohs. i was able to do 2 consecutive @185lbs.
ReplyDelete5x1.1.1 95
4x1.1.1 115
3x1.1.1 135
2x1.1.1 155
every minute on the minute for 10 145lbs. Missed #10 twice wasnt about to fuckin drop 10lbs hit 3rd attempt
4set for time
1st 1:12
2nd 1:10
3rd 1:04
4th 1:12
Yep i think its safe for me to assume I AM the best 40yr old fat southerner on this damn site!!!
Also i wanted to to say on here i give jake a lot of shit but, thanks to jake opening for me this morning i was able to sleep in fix breakfast for my kids and then walk my baby girl to her 1st day at big school . Thats right #5 is in school we are on the downhill slide!!!! Thanks Jake!!!
ReplyDeleteHAHA kent, you are on the downhill slide, the age slide that is. I cant talk shit about your hip though, mine is jacked.
ReplyDelete115,135,155,180, all complete
10' @ 165, all complete no misses
1:03
:53
:47
:48
135, 155, 185, 205 all complete
ReplyDelete10 at 190, dropped the first one, rest complete
62s
47
48
49
55#, 66#, 77#, 88# - (sn pr is 10#, but bassed % off of 110#) missed high hang on last set two times. for some reason i really struggle with being comfortable mentally dropping from a high hang. need LOTS of work on high hang snatch position.
ReplyDeleteotm: 80# - no failed attempts
metcon: i used 35# for db push press b/c we don't have 30# db, just 27.5#. i had to drop after the 1st round to 80#. i really struggled with the 95# hpsn.
2:01(3 misses on snatch), 1:34, 1:31(1 failed attempt), 1:45
sorry, snatch pr is 105#, not 10#. :S
ReplyDeleteHeaving snatch Balance to 1-1/4 Overhead Squat-95/115/135
ReplyDelete3 Pos Power Snatch-5x115/4x135/3x160/1x185
Snatch-10x1 at 170