for loads;
Power Snatch - 1,1,1,1,1,1; 60 sec rest b/t sets
(this is not a 1RM...build quickly, last 1 will be somewhat tough)
+
Snatch Pull to navel - 3,3,3,3,3; 180 sec rest b/t sets
(arms locked, focus on extension at top, work hard here)
+
Hang Power Snatch/Snatch Balance/OHS - 2.3.4 x 5; 120 sec rest b/t sets
(perfect form for all reps)
+
3 rounds for time;
30% BWT Overhead Squat x 21 reps
30 double unders
post weights and time for met con to comments
15 comments:
You know somethin'? Frig this place, this is where I roll now!!
http://optraining.blogspot.com/
Andrews version of Linda looks brutal with a capital "B". I'll go with you Geoff so I can roll you back out when your done!
PS: 130
SP: 198
Complex: 98 (Glute strain)
MetCon: 3:41
37/6'2"/198
PS: 50/55/61/61/66/70kg (154 lbs)
SP: 70/90/100/111/121kg (266 lbs)
HPS/SB/OHS: 40/42.5/45/50/60kg (132 lbs)
MetCon: 5:49
Don't forget to double knot your shoelaces for the metcon! Legs were pretty smoked going into the second round. Broke the 2nd round of OHS into 2 standing sets, and the 3rd into 3's. First round of DU's were blazing but fatigue on the last round brought me an average of 1-4 DU's per attempt.
Great job on the MetCon Sweeny!
132lb P Snatch
220lb Pull
105lb Complex
4:24 Metcon
PSn 65;95;115;135;135;140
SnPull 140;185;205;225;225
Complex 65;80;95;105;115
Met con (55#, 180bwt) 4:13
PS: 145
SP: 235
Complex: 115
Metcon: 3:37 (too lazy to add the 30% so I used 64lbs, big mistake, OH squats died in 2nd round)
ps-120 -failed at 125
sp-201 -thanks for the coaching Trevor
complex-95
met con-3:19
my word was "dendat" was all
Power Snatch-135
Snatch Pull-230
Complex-115
Metcon-3:19 Legs were hurtin' big time after this one. Thanks Trevor & Geoff for the coaching.
power snatch - 135
snatch pulls - 225 with straps
complex - 76 snatch balance limiting factor and left shoulder began to give out.
met con - 5:25 with 50lbs by round 2 it was apparent that nothing was left in strength of my left shoulder and struggled to keep the weight overhead.
great workouts
Power Snatch: 95/115/125/145(f)/135/135
Snatch Pull: 135/155/175/225/235
HPS/SB/OHS: 95(f on 3 SB)/105/115/125(f on 1 OHS)/105
METCON: 6:41 @ 70 lbs
Hang Power Snatch/Snatch Balance/OHS - 2.3.4 x 5
-Does that mean i perform 2hps,3sb,4ohs all within 1 set without putting the weight down?
power snatch up to 155
snatch pull up to 215
No snatch complex, left shoulder aggravated on the previous rest day fooling around
metcon w/50lbs=4:15
PS: 155
SP: 275
Complex: 115
MetCon: 9:32 (F'ing double unders)
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