This week will be an opportunity to reset both physically and mentally after 5 weeks of the Open. Please take this time to rest and rehab any niggling injuries, aches or pains so that you feel great going into the start of the next cycle beginning April 1.
A.
Take 10-15 minutes to build to a heavy Snatch
(heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique)
B.
For time:
20 Snatches (55% of 1-RM Snatch.)
15 Snatches (70% of 1-RM Snatch)
10 Snatches (85% of 1-RM Snatch)
*Use one barbell, and load your own weights.
C.
Five sets of:
Tempo Back Squat x 3 reps @ 53X1
Rest as needed
These are SLOW descent squats – 5 seconds from initiation of the squat to the bottom position – then sit in the bottom position for 3 seconds before exploding up, resetting and repeating for two more reps. Build to a heavy triple for today, but do not deviate from tempo.
D.
Complete as many rounds and reps as possible in 20 minutes of:
100 Double-Unders
50/35 Calorie Row
15 Muscle-Ups
Barbell warmup for snatch
A. Snatch 6@40 5@50 2@60 65 70 75 f 75 80 f 80kgs 82,5 82,5 85kgs f f and 85kgs 1kgs PR ?
B. For time
20 snatch 45
15 snatches 60
10 snatch 70kgs
9´30
01st conditioning since back from the flu
Breathed hard ?
C. Back squat tempo 53×1
60-80-100-120-120-120-120kgs
D. 3 rounds
100 feets roenpull hand over hand
Max reps strict pull-ups from the pegboard (neutral grip) : 10-6-4
Max reps ring row 10-12-10
Have fun
A. 215#
B. 125/160/185 12:38
C. 185/205/225/235/245 (The legs were screaming with that tempo…yikes!)
D. 2+139 Rx (I’m definitely feeling the open workout on Friday and the workouts I did Sat/Sun. Sometimes ya just gotta move. Second round felt much better than the first!)
I’m so sore from saturday, my abs are destroyed from GHD situps and my tibialis anterior muscles aswell from those jumps and sprints 😀 But… A. 82,5kgs +2,5kg Lifetime PR!! on 3rd attempt 😀 I tried even 85kgs but I didn’t lock out my elbows overhead.. I dont have problem to lift it overhead, but to lock it out and stabilize the barbell… Probably I need to work more on snatch drops and snatch balances. B. 20 Snatches (55% of 1-RM Snatch.) @45kgs 15 Snatches (70% of 1-RM Snatch) @57,5kgs 10 Snatches (85% of 1-RM Snatch) @70kgs 9:52 I could… Read more »
A. Snatch built up to 75kg ( focus in technique)
B. Done but not for time, focus in technique
20 Snatches 50kg
15 Snatches 55kg
10 Snatches 60kg
C. Five sets of Tempo Back Squat x 3 reps @ 53X1 built up to 130kg
D. I did 2 rounds in 10 min (not for time)
100 Double-Unders
50 Calorie Row
15 Strict chest to bar