Keep it together everyone. We have one more tough week then we taper for some testing. I am excited to see how everyone improves so keep putting the work in, delay gratification the results will come.
Hang Snatch
3-3-3 @ 75%
2-2-2 @ 85%
1-1-1 @ heaviest possible
Use snatch 1RM for percentages
Strength Conditioning:
7 Weighted HSPU on the even minute
7 weighted pull ups on the odd minute
14 minutes total
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HSnatch: 3x3@ 75; 3x2@ 85; 3x1@ 90-95-100-105 (PR!)
ReplyDeleteConditioning: no vest or way to do weighted PU at the country club :-/
EMOM
7HSPU (deficite with 45# plates)
7C2B pull ups
+Weighted GHD sit ups (0-6-8# medicine ball) 3x20
Weighted GHD back extentions (same weights) 3x10