09.08
AM
A. 1 push jerk + 1 split jerk, 5 x 1 working to a very heavy set; 2:00 rest
B. Segmented snatch-grip deadlift clusters, (pause just off ground, just below knees, & mid-thigh on way up & down), 3 x 1.1 tough – looked good last week; :15 between singles, 2:30 rest
C1. Weighted ring dips, 4 x 2-3, 20X1; :60 rest
C2. Weighted pronated-grip pull-ups, 4 x 4-5, 21X0; 2:00 rest
A. 1 push jerk + 1 split jerk, 5 x 1 working to a very heavy set; 2:00 rest
B. Segmented snatch-grip deadlift clusters, (pause just off ground, just below knees, & mid-thigh on way up & down), 3 x 1.1 tough – looked good last week; :15 between singles, 2:30 rest
C1. Weighted ring dips, 4 x 2-3, 20X1; :60 rest
C2. Weighted pronated-grip pull-ups, 4 x 4-5, 21X0; 2:00 rest
+
3 rounds not for time:
10 glute-ham sit-ups
:30/side plank
PM
For time:
20 pistols
30 toes-to-bar
40 row calories
30 kettlebells swings, 53
20 overhead walking lunges, 65
Time: 8 min
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