strength:
1.snatch deadlift- @ 115% max snatch, perform 3 from the ground to right above knee, and 2 from knee to high in pocket, (3,2)x5, 3 minute recoveries
2. snatch high pulls from right below knee 5x3 @ 100% max sn, these should be explosive, attempt to get the bar as high as possible-3min recovery
2. snatch high pulls from right below knee 5x3 @ 100% max sn, these should be explosive, attempt to get the bar as high as possible-3min recovery
+
1. shoulder press- 65%, amrap attempt x 3, with 3 minute rest between
2. high bar back squat -65% amrap attempt x 3, w/ 3 minute rest
3. complete 100 wallballs in as few sets as possible, record sets and rest between sets
1. 190 lbs
ReplyDelete2. 165 lbs
SP- 20,14,16
HB Back Sqt- 10,13,18
Wallballs- 25,25,20,30- 2 min rest in between each one, total time of 11:30
Recovery: 3.5 mins of rowing, 10 mins of foam rolling, practice double unders
235
ReplyDelete205
sp 120 15,13,12
sqt 225 13,10,10
100 wall balls
4:58
50,15,15,10,10
forgot about recording rest time