Moving back to the regular Olympic Lifts this week...
FULL Snatch (Again, no power catching then squatting allowed..)
* Work up to 88-90% of your best SQUAT snatch & perform 6 sets of 1 or 3 sets of 2 reps at this weight... Make sure there are no misses! Build confidence with this lift!
Back Squat (Keep building off of what we have done)
3 Sets of 5 Reps @ 82% of your best One Rep Max
(OR Add 5# onto the weight you did last week... All sets are the same weight)
2 Sets of MAX REP KIPPING Pull Ups OR Handstand Push Ups
(Keep doing what you have been, but this time you can kip instead)
PLUS...
3 Sets of Core Stabilty work (:30 holds on each)
(Hollow holds, side bridge, side bridge & front bridge)
YOUR WEIGHTS ARE POSTED IN THE COMMENTS SECTION
"Forging Elite Fitness In Midtown Omaha"
5 comments:
Weights for tomorrow's Games Group:
Snatch # & Bac Squat Weight:
Colin - 135-140 & 290-295
Jose - 150-155 & 270-275
Bri - 68-70 & 153-158
Laura - 68-70 & 138-143
Carrie - 103-105 & 185-190
Kevin S. - 90 & 175-180
Crystal - 53-55 & 128-133
Kevin G. - 145-150 & 270-275
Kyle - 140-145 & 330-335
Ash - 93-95 & 143-148
Jordan - 135-140 & 250-255
Kristina - 93-98 & 185-190
Jen - 98 & 135-140
Lindsey - 93-95 & 150-155
Joe - 205-210 & 360-365
Joanna - 85-88 & 145-150
Tom - 160-165 & 260-265
Darren - 115-120 & 190-195
Brandon S. - 190-195 & 330-335
Jimmy & James... I don't have numbers for you for some reason... Just a little more than the last time we full snatched and back squatted... Don't max out on anything, but make it tough!
120# snatch
190# back squat
11, 8 khspu's
95# snatch 3x2
150# back squat
14, 6 kipping HSPUs
53# snatch, 3x2
133# back squat
6 & 5 strict pull-ups (purple band)
70# snatch
153# back squat
12 kipping pull ups (purple)
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