2014-10-19

SUNDAY WORKOUT

Power:
Power Snatch
6 sets of 2 @ 85% on 90 second clock
You must pull every rep from the floor, but will catch in a Power position (higher than a squat).


Then...


Pull-ups/Muscle-ups

3 Weighted Pull-ups
6 Strict Pull-ups (no weight)
9 Kipping Pull-ups
OR
5 Weighted Pull-ups (on the rings OR bar)
4 Strict Pull-ups (on the rings OR bar)
3 Muscle-ups
*You are going for max load on the weighted sets. Make your reps LEGIT, so next time you see weighted Pull-ups, you'll have a good idea of where you are. If you need to scale the reps to 2/4/8 or 4/3/2, then be smart about it and do what you can do. :-)

7 comments:

Emilie Goldsberry said...

85# snatch
Best set was: 1, 5# weighted/3 strict/5 kipping

John Dunn said...

125#
20# (only got 8 kipping pull ups as my grip went so 3-6-8)

Vice said...

Did pullups one at a time only 1 full set
Got a PR for pullups with 5# db added!
75#snatch with Carly!

Vice said...

Did pullups one at a time only 1 full set
Got a PR for pullups with 5# db added!
75#snatch with Carly!

Anonymous said...

95#
25#
Dave

Lisa Dempsey said...

Good job on your pull up PR, Carla. :-)

Not a good day for me. Tried to do the warm up snatches
and called it quits. Feels
like my sternum and top
rib have parted ways.
It has been hurting and
I don't really know what I did.

Darren said...

105# snatches
25# pull ups