Mon 10-20-14

A.
Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep

Perform all movements at 80-85% of your 1-RM Snatch.

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%
(remember, these numbers should be based off of your tested 1-RM on September 22…not a number that you hit or dreamed of hitting many moons ago)

C.
Complete as many rounds and reps as possible in 8 minutes of:
2 Ring Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
2 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
4 Ring Dips w/Pause @ 1112
4 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
6 Ring Dips w/Pause @ 1112
6 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
8 Ring Dips w/Pause @ 1112
8 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
…and so on, up the ladder by two reps each round.

Don’t cheat the dips just to get more rounds. Stay strict to the tempo.

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111
Rest as needed
Strict Toes to Bar x 8 reps @ 3110
Rest as needed

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3 thoughts on “Mon 10-20-14

  1. A. 165(5)-175(2). Missed 1 SB and 1 HS at 165, 1 SB @ 175 — significantly better than the comedy at 165 last week.
    B. 155-155-160-160-165-165
    C. 73: thru round of 10s + 12 ring dips + 1 OHBL
    D. check
    50-60-60
    check

  2. A) 160 first three sets, 170 last 4. Missed my first hang snatch initially which I hit 4 seconds later. No misses other than that. Huge boost from last Monday.
    B) 140×2, 150×4
    C) 60 reps @ 135. Lunges got easier. Ring dips…..didn’t. 😉
    D)
    a) no ghd. Subbed BB glute bridges at 21×3. 95-145-195
    b) 53 KB across
    c) strict but not able to hold tempo. 1.5 on the way down.

    Whoo!

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