Week Commencing 19092016

Monday 19th;

 

Snatch warm up

6*3 hang snatch (no putting bar down)

55*2

57.5*2

60

62.5

63.5 – 2 OK, third lift terrible

 

WOD

21-15-9

Hang power clean

Front squat

Push jerk (some push presses)

@40

5:27

 

Tuesday 20th;

 

1)

2:30 on 2:30 off x 4 on each part

 

1 – Run 400m

+ 10 STOH@60/40

+ ME Burpee

 

2 – Run 400m

+ 20 KB Swings@32/24

+ ME Double unders

 

Wednesday 21st;

 

Squat warm up

1*8@80

4*8@90

 

20 lengths of garden suitcase carry 32kg KB (fat handle)

22 lengths of garden 32kg KB front rack hold

 

 

Thursday 22nd

 

5K row – low steady stroke rate.

  • 19:01.6 – 11 second PB!

 

20 minutes steady (~60rpm) Assault Bike

 

Rep max deficit HSPU

Deficit = 20kg, 3*10kg, 5kg plates.  With Ab mat.

 

 

Friday 23rd

1.

6* complex of power clean, hang power clean, split jerk

Lift every 2 mins

 

60kg, 70kg, 75kg, 77.5kg , 80kg, 85 kg (only power clean, failed hang power clean)

 

2.

WOD –

12 power cleans @ 70kg

16 C2B

20 Wall balls

4 rounds for time

Cap – 16 minutes.

Score – 3 rounds + 2 reps

 

5*3 back squat @110

5*3 push jerk @80

5*3 deadlift @130

 

Saturday 24th

 

Holiday time!!

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