Friday, June 14, 2013

Ohh you think cause it's Saturday you're gonna catch a break??? Fuck no! This shit is 365!

As we move forward I will begin to explain the reasoning for this madness, for right now put the work in.  If your body feels overly run down on a given day then reduce the weights to 30-40% of 1RM and complete the set focusing on speed and technique.



Movement Prep:
Do this....





And this......






Strength:

Snatch
 every minute on the minute (EMOM for future reference)
x7 @ 90% of your 1RM


Overhead squat
2-2-2 @ over 90% 1RM



Conditioning:

Handstand push up
50 for time
Rest 3 minutes
10 sets of 20 unbroken double unders for total time (60 unbroken will count as 3 sets)

*Record time separately
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4 comments:

  1. UnknownJune 15, 2013 at 8:32 PM

    Snatch:

    205#


    Overhead squat:
    225x2; 245x2; 245x2

    Conditioning:

    Handstand push up
    50 for time: 5:57
    Rest 3 minutes
    10 sets of 20 unbroken double unders for total time (60 unbroken will count as 3 sets)
    :2:58

    ReplyDelete
  2. LeonidasJune 15, 2013 at 9:43 PM

    Snatch- 200/190/195/195/200/200/200
    OHS- 255/275(1)
    HSPU- 3:00
    DU- 1:53

    Felt good on snatch so I went to 210 and failed. I know better. I need to be patient and not go beyond the percentages. It had a negative impact on my OHS.
    Be patient, put in the work, delay gratification and the results will come.

    ReplyDelete
  3. Faye StechJune 16, 2013 at 9:20 AM

    Snatch: 85
    OHS: 75-85-85
    HSPU: 10:15?
    DU: 5:05

    ReplyDelete
  4. 'RissaJune 22, 2013 at 7:35 PM

    1) Snatch: 90#, 2 misses but got all the reps in
    2) OHS 110-110-115
    3) Limited on time: 25 HSPU 5:47; 100DU 2:51

    ReplyDelete

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