One movement & one movment only today!
POWER:
Every 2 minutes for 10 total rounds perform the following:
1 Hang POWER Snatch
1 POWER Snatch from the Floor
Start with just 60% and move up by 5% each successful round and only go as heavy as you feel...
If things feel great, then go for a new PR, but if not them take this as a moderate load skill day...
Be smart and build up your confidence on this lift today!!
POST YOUR BEST LOAD TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
5 comments:
Did snatch yesterday...
205 for a double and went for a single from the Hang afterward... 215, 225
Today...
Front squat (Deload) + some split jerk skill
1 Ft Sq + 1 Split Jerk (Left Leg)
+
1 Ft Sq + 1 Split Jerk (Right Leg)
(135,185,205,215,225.. Just up to 75%- ish)
Deadlift Volume Day
10@245, 8@275, 6@315, 4@330, 2@345
(Adding 10# each week to the first 3 sets and just 5# on the last two sets each week)
Played off the class WOD from Thursday
- haven't biked in a while so tried this...
10 Calories on the Bike
3 Burpee Bar Muscle Ups (Bar is weaker than rings)
*10 rounds*
Goal was to break 10 mins with no MU misses...
9:52 with no missed reps :))
JVB
105# 5 lb PR :-) got it from both the hang and floor but missed the first rep from the floor
90# 3lb PR got in both positions, but a little or a lot like a press...muscled it up. GRRRRRRRRRR
103# for both. Missed reps from floor twice before I eventually got it. Hang felt great.
90# PR (but only from the hang)
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