part 1:
A. HB Back Squat @ 30X0; 8,6,6,4; rest 2 min
B. Hang Squat Clean TnG x 5 - EMOM fast and tight out of bottom x 10 minutes
C. PS x 1/HPS from knee x 1/Squat Snatch x 1 - 70% effort - EMOM for 8 minutes
rest as needed
part 2:
5 sets:
10 TnG Clean and Jerk AFAP
rest 1 min b/t sets
+
5 sets:
12 burpees AFAP
rest 1 min b/t sets
+
5 sets:
airdyne 20 sec AFAP
rest 2 min b/t sets
Results:
A. 135x8/145x6/150x6/155x4
B. all at 95#
C. 55x2 sets/60x3 sets/65x3 sets - squat snatch became a PS with an OHS toward end
rest about 3 hours
C&J all at 70#, didn't get time on these, they were TnG, difficult to maintain hook grip
Burpees - 25s/23/23/22/22 really used my hips today a lot with popping up and it felt good & efficient
AD - 10cals/13/11/9/11 - got very lactic feeling after set 3 & 4, numbers have rollover
FYI - I typically use a womens bar, which is 33#, so my numbers are rounded up for easier math and helps me not stress out on weights
B. all at 95#
C. 55x2 sets/60x3 sets/65x3 sets - squat snatch became a PS with an OHS toward end
rest about 3 hours
C&J all at 70#, didn't get time on these, they were TnG, difficult to maintain hook grip
Burpees - 25s/23/23/22/22 really used my hips today a lot with popping up and it felt good & efficient
AD - 10cals/13/11/9/11 - got very lactic feeling after set 3 & 4, numbers have rollover
FYI - I typically use a womens bar, which is 33#, so my numbers are rounded up for easier math and helps me not stress out on weights
HBBS 135x8
HBBS 155x4, ecc tempo more like a 2
Part B, HSC EMOM 10 Mins, 95# compare with 1-5 UB HSC ladder from June 2 where I used 85# - transition at top has gotten more smooth
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