Mon 10-13-14

A. Every 45 seconds, for 18 minutes (8 sets of each) perform the following:
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch.

B.Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 4 reps @ 85-90%

C.Complete as many rounds and reps as possible in 8 minutes of:
3 Muscle-Ups
6 Ring Dips
12 Kettlebell Swings (32/24 kg)

D.Three sets of:
Weighted GHD Hip Extension x 8-10 reps @ 2013
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111
Rest as needed
Weighted Plank x 45 seconds
Rest as needed

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3 thoughts on “Mon 10-13-14

  1. A. 165. Missed 3 Snatch Balances and 2 Hang snatches. Felt like couldn’t keep midline stable at base of squat.
    B. 155-155-155(2)-150-150-150
    C. 6 even, on rings, ran out of time for +1
    D.
    15-20-25, 10s
    50-60-60
    45#-80#-90#

  2. A. 175 across, 1 miss on a hang snatch at beginning, hit it on second attempt. this felt awesome.
    B. 145 across, this also felt great
    C. 2 + 9
    D. 15# x 10 across GHD HE, 70# / 60# / 60# on rows, 45# plate for all planks

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