8x3 @ 70% box squat; 30-45s rest
rest 10 minutes
find 1 rep max straight leg muscle snatch
perform 3 @ 70% of 1rm straight leg m.s. on the minute for 8'
+
in 5 min row 1k
-perform amrap double unders in time remaining
*dont forget to implement the recovery method this week-little sidenote- it is important if you are competitive or plan on competing that you find what works best for you, in this case, recovery wise. the intent of the row/foamroll/row is to help clear lactate and influence replenishment of ATP, so to row hard would negate the effects we are trying to get.
box sqt 235
ReplyDeleteMU snatch 160
115
im pretty sure i fucked up the row
i did bdywt in watts for 1000 meters this left me with 1min left on my time. i got 88 DUs. not sure if i was supposed to go harder.
u straight leg muscle snatched 160lbs??? without ANY bend in ur knees? thats impressive
ReplyDeletebox squat: 250
ReplyDeleteMU Snatch 135
3rep MU Snatch 95
Row Time: 3:37
Double Unders: 25
i bent my knees from the floor with no rebend in the knees. i had a little bit of a press out not much tho. i watched the muscle snatch video on catalyst. i
ReplyDeletebox squat 160
ReplyDeletemu snatch 90 with slight bend in knees, but no bend at 85, so whatev.
3 rep mu snatch 65
50 DUs with a row of 4:04. started jumping at 4:20, spent too much time getting out of the stupid rower.
oh, and i did the recovery method.
ReplyDeleteBox Squat - 195#
ReplyDeleteSLMS - 125, EMOM @95
(Not sure if I did these correct, but first pull was like a straight-legged snatch deadlift, into a muscle snatch)
Row - 3:31
DU - 45 (DU's were horrible)
Recovery Method as Rx'd
I'm really diggin' this recovery method. I went into yesterday's training sore as shit, came out feeling great. Today I felt good & even better after the recovery.