13.06.2014 - Back Squats, Tire Flips + Rowing

A. Hang snatch + snatch + power snatch; 80%x1, 85%x1x3, 80%x1x2
Another off day snatching, dropped down to 60kg and worked on technique

B. Back squat; 5x5@85%
Had a bit of a head fart and used 70% instead of 85%!!

C. Snatch high pull; 3x5@100%
Complete

3RNFT:
8 heavy tire flips
50m OH walking lunge - 20kg

Complete

30:30 row
x6

155m, 153m, 153m, 153m, 157m, 161m

Not a lot left by the time i got to these.

Friday & Saturday

Friday 3rd May

Warm Up
3RNFT:
5 Strict HSPU
10 C2B pull ups
20 Double unders

Paused Snatch - Heavy single
30
40x2
50x2
60x2
65
70
75
80xx
80

Paused Clean & Jerk - Heavy single
60
80
90
100
105
110

Front Squat - Heavy single
60
80
100
110
120
130

Conditioning
4RFT: (14 minute time cap)
30m OH walking lunge - 20kg
15 Burpees to plate
50 Double unders

11:12

Saturday 4th May

AM

Maurice
5RFT:
20 Burpee over box jumps - 24"
15 Front squats - 60kg
10 Sumo deadlift high pulls - 60kg

23:13 PB 3:57 PB

PM

Snatch - Technique work
40x2
50x2
60x2
65x2
70x2
75x2
80x2
85
90
93 PB
95 PB

Power Clean - 3 touch and go every 60s
60
65
70
75
80
85
90
95
100 PB