snatch balance- find 1rm
snatch deadlift @ 115% previous PR. 5x5
high bar back squat 8x3, not off previous 1rm but off of feel, last rep should be hard but not failed
dynamic effort bench press-8x3 at 40% (add bands and chains)
performed together
1.strict pullups amrap
2. push press amrap @ 185(if 185 is more than 85% 1rm go off of 85%)
-4 sets with 3 min recovery
snatch balance 215
ReplyDeletesnatch DL 235
hb bk sqt 275
bench 100 red band
amrap strict pull ups
amrap push press @185
10/5 10/5 10/5
SnBal- 180 (15# PR) (heaving)
ReplyDeleteSnDL- 185
BkSq- 225
BP- 95 + 38# of Chain
AMRAP @185- 13/5, 10/5, 8/4, 8/3
SnBal-205
ReplyDeleteSnDL-195
BkSq-300,295,295,275x5
BP-100 + red resistence bands
AMRAP @185-8/3, 8/4, 7/5, 7/4
260
ReplyDelete265
370
115+band
amrap
18/10, 15/9, 15/8, 12/7
correction 18/12 on first set
ReplyDeletesnatch DL 195
ReplyDeleteback squat 250
bench press at 100 with red resistance band
amrap 9,7/7,5/7,5/6,4 done as prescribed.
did not do the snatch balance
balance: 215 ( pretty uncomfortable w/this exercise)
ReplyDeleteSN DL: 215
HB BS: 275... all squats ass to grass
Bench... no bands 8x3, 205-230
amrap PULLUPS only. 21/15/12