1.power snatch+snatch balance+ohs - 5 sets with increasing loads to heaviest possible
2. front squat- amrap attempts @ 155/135/95- rest 3' between sets
3.1 weighted ring dips- amrap with 1/4 bodyweight
+
3.2 horizontal ring rows(feet elevated on box)- amrap-one second squeeze at top-no break in the hip
-5 sets perform these two together with 0 sec rest b/w ring dip and ring row and 3 min rest b/w sets
4. db bulgarian split squats with a deficit- increase in load each set, for 3 sets of 8 each leg
-be able to hold midline stabilization and avoid an anterior pelvic tilt.
1. workload of 155lbs- worked on new grip and completed 5 sets but had several attempts do to failure at snatch balance (bad technique).
ReplyDelete2. 155-20 reps, 135-22reps, 95-30reps
3a. weighted dips @ 44lbs-x8,x10,x8,x9,x9
3b. x16,x18,15,16,15
4. did not do, unsure of motion, will work on these today
*power snatch and snatch balance with ohs 5 sets at 115,135,145,155,165
ReplyDelete*front squat amrap 16 @ 155 14 @135 20 @ 95
*done one set weighted ring dips at 44lbs (8reps) *didnt know if you we were supose to do 5 sets on this or not
* horizontal ring rows with squeeze at the top amrap 2 sets (11,10)
* 5 sets body weight ring dips and ring rows
11/12. 12/10. 10/8. 9/9. 9/9.
*DB bulgarian split squats 8 reps each leg @ 40lbs,45lbs and 50lbs took a 3 min break between sets.
Feels good to be back in it but the body is sore as shit should of done better on some of this.