Little bit of everything today! :)
SKILL:
High Hang SQUAT Clean + SQUAT Clean from the Floor
- Do 3-5 sets working up to the weight you will use for the workout...
WORKOUT:
1 POWER Clean (153#/225#)(75% of your best Clean 1RM)
10 Wall Ball Shots (14#/20#)
:20 L - Sit Pull Up Hold (Only chin above the bar counts)
REST 30 SECONDS (Mandatory)
* 10 rounds for time *
(20 minute cutoff)
Be smart on this one since the clean will be a little heavier then usual...
Scale the weights to any of the following to keep things simple:
#1 - 143#/205#
#2 - 123#/185#
#3 - 113#/165#
#4 - 103#/155#
#5 - 93#/135#
Scale to a regular pull up hold, if needed, also...
5 comments:
125#, 15:40
Never had to work so hard for an 85 lb snatch in my life haha...
Started off the floor and went as slow as needed in order to maintain a centered hip...
From 2 lb PVC up to 85 lb... Did 8 sets of 3 reps
Little bit of everything for the workout...
Every 3 mins or so complete the following:
5 deficit strict hspus (3"-5")
10 KB Rows (53#)
20 Axle bar hip raise (115-135#)
Next cycle...
30' HS Walk... All unbroken :)
30 second L Sit Hold
10 Pistols on Right Leg only
6 total rounds
Burpee trial...
15 Burpee Plate Jumps every 60 seconds for 5 rounds (:32-:38)
JVB
135# 16:22
Dave
16:29 (110#)
225#, 9 rounds rx
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