A.
Five sets of:
Double Kettlebell Overhead Squats x 2 reps @ 4311
(stick to the tempo, slow descent, 3 second hold)
Rest as needed
Build to the heaviest set you can safely support with good mechanics.
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch
C.
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
D.
Complete as many rounds and reps as possible in 10 minutes of:
6 Bar Muscle-Ups
30 Double-Unders
E.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
A:
12/16/16/20/20kg in each hand
B:
High hang:
50/60/65
Hang:
70/75/80
Lift off + Snatch
85/90/95(fail)
But happy with this session because i keep all the long a good mecanics
C:
Done based on 180kg PR (real PR is 204kg but i go pretty quiet cause of my back)
D:
8+1
E: done with 5kg plates
A) Done
B1) 115-135-135
B2) 155-155-165
B3) 175-175X-185X
C) Done
D) 9+5 RX
A. Up to 35lbs
B. 95/115/125 b2 135/145/155f. B3. 155f/155/165f
C. Off 340
205×5
255×3
285×1
265×3
285×3
305×2
255×7 four sets
D. 7 rounds. 6/3-3/3-1-1-1 for the rest
Couple trips on double unders
E. Done with 5s
A. Done. Light weight. Working on technique
B. Ended at 185. Not my day today
C. 225/285/315/305/305/345 4×4 285
D. 9+1
E. Done
A. Done in between upper back exercises, light.
B. Small increases each week, worked up to 195 over the course of this Snatch segment.
C. 245,305,345,325,345,365,305 for 4×7 – felt good
D. 10 rounds Rx – the arm pump though ?
E. Done – super light, slow and controlled
A) 12/14/16/20/20kg
B) 1) 40/45/50
2) 50/55/60
3) 65/70(miss)/70
C) done calculated on 110kg max
D) rx 7 rounds + 6mu 10du
E) done
A. 26/36/36/36/36 – I’m not totally sure I can move up to the 44s and keep my feet full planted on the ground…
B. HHSx2: 103/113/123
HSx2: 133/143X/143/143
(Lots of room to master the catch/transition between reps so that I look like a weightlifter lol)
2lift offs + snatch: 148/153/158
C: yayyyy new cycle!! ???? I’ll try to use my belt less over the weeks
155/185/210/220/195/210B/220B- 4 sets of 7:185
D. I ripped my hand pretty well on last weeks BMU- subbed 1 burpees strict pull up per: 7+6
E. Started with 10# DBs, moved to 5#
A.25/30/45/45/50 lbs
B. 95/95/115/115/135/135/135/135
C. 190/235/265/250/270/285/235/235/235/235
D. Skip
E. Done
B.40/45/50
55/X/60
58/60/63
C. Done
D.7R+ 2 reps