A. Squat snatch; waveload
Wave 1: 3 singles, start at 77-82% of best snatch, add 2.5-5lbs/side each make, rest 60 sec bt lifts160 - 165 - 170
Wave 2: 3 singles, start at 79-84% of best snatch, add 2.5-5bs/side each make, rest 60 sec bt lifts
Wave 2: 3 singles, start at 79-84% of best snatch, add 2.5-5bs/side each make, rest 60 sec bt lifts
165 - 170 (miss) - 175
Wave 3: 3 singles, start at 81-86% of best snatch, add 2.5-5lbs/side each make, rest 60 sec bt lifts
170 - 175 - 180
rest 2-3 min between all waves
B. Squat clean x 1/Front squat x 3/Split jerk x 1, working sets @ 84-88%, rest 3 min bt complexes x 5 working sets
225 - 235 (missed the jerk) - 235 - 225 - 225
Split jerks didn't felt sloppy and unstable when I bumped the weight up to 235lbs so I dropped back to 225. Somehow my shoulder felt more stable with the snatches than the jerks
On the 2min for 8 sets, alt between:
Odd:
10 Thrusters @ 95#
8 BFB
Even:
12 Wall Balls
8 Burpee
Each set took ~48-55 seconds, UB thrusters and wall balls
No comments:
Post a Comment