Monday 12/10/15

AM
8x
Airdyne 2:00 @ 85% = 68-70 RPM, HR = 155/170
Airdyne 30s @ 50%
+
Easy 20 mins spin @ low effort = 52 RPM, HR = 129/136

MD
A. Standing Broad Jump – 6×4 Rest 90s = 32’9″ / 32’19” / 32’26” / 32’29” / 32’32” / 36’2″
Did these with a land and resest after each jump as opposed to landing and rebounding straight into the next one – is this ok? Not familiar with this movement yet hence increasing the distance each attempt, next time 36 ft as minimum from first jump.

B.Snatch – Build to tough single, 3s pause in bottom = 105
C.Snatch – 6×2 @ 85-90% w/3s pause = 89.5-94.5 = 90/90/92.5/92.5/94.5/94.5
D.HBBS – 5×4 Rest 2 mins = 150 all sets. This is a little less than where I was at before but concentrating on not letting ass shoot up and chest drop.

PM
EMOM 12
1 – 2 Hi Hang Power Snatch @ 60-70kg = all sets 70kg, althought focus was on speed the weight was almost so light I couldn’t be fast.
2 – 3-4 Seated Box Jump @ manageable height = all sets 42inches

* Focus here is on speed – the snatch should be easy but focus on speed under bar.

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Monday 12/10/15

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