Tuesday 20/10/15

AM
90s Airbike @ 85% = 74/76 RPM
90s Airbike @ 50%
x6
HR =

20 mins easy
HR =
* Go hard here but at a pace you can maintain. We will build as we go.

PM
A.EMOM 10 – 8 Banded Jumps/2 Hi Hang Power Snatch @ 40kg (SPEED) (Alternate each minute) = done
B.Segment Snatch Grip DL – 5×5 Rest 2 mins (Pause 2s at 1″ off floor, at knees and hip)
= 80/85/85/87.5/87.5
C.Snatch – 6×2 @ 80-85% (97-103kg) w/3s pause in catch = 90/92.5/95/95/97.5×1/97.5
Couldn’t get up to prescribed percentage although I did take this off of my new max (121) and not the max for this paused snatch (105) which would have been 84-90.
D.Back Squat – 5×2 Rest 2 mins = 157.5 all sets – not shooting hips up as much anymore.

EMOM 12
1 – 12-16 KB FR Lunge @ 20-24kg = all sets 16 UB @2x24kg KB’s
2 – 20 GHD Hip Extensions = all sets 20 UB
This was very tough.

200 Banded Good Mornings = 60/50/50/40

Advertisements
Tuesday 20/10/15

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s