Wednesday October 29, 2014

A. Hang Snatch from mid thigh(Pause at Position) x 3 reps x 5 sets, rest as needed between sets.
70%-75% of your best snatch-Squat
     - Worked to 155#. Technique felt OK today
B. Snatch Pull, 110% x 3 reps x 3 sets, rest 1:30 between sets.
     - 225#
C. Front Squat Moderate of the following:
55% x 5 reps @ 22x1
60% x 5 reps @ 22x1
65% x 5 reps @ 22x1
70% x 5 reps @ 22x1
60% x 5 reps @ 22x1
     - 155, 165, 185, 195
+
Rest 3 Hours
+
PM Session
6 Minutes @ 85%:
15 Calorie Airdyne/12 Calorie Airdyne
10 Burpees
+
Rest 3 Minutes
+
6 Minutes @ 85%:
10 Wall Balls
10 Kettlebell Swings @ 70/53 lbs
Run 100 Meters
+
Rest 3 Minutes
+
6 Minutes @ 85%:
35 Double Unders
10 Calorie Airdyne
+
Rest 3 Minutes
+
6 Minutes @ 85%:
Run 100 Meters
12 Walking Lunges
2 Muscle Ups
+
Rest 3 Minutes
+
6 Minutes @ 85%:
15 Calorie Airdyne/12 Calorie Airdyne
10 Burpees
Keep track of first set + last set and compare scores—want consistency

     - Not a great job keeping track of rounds. This was tough overall but I held a decent aerobic pace throughout