A. Snatch pull clusters, 5 x 1.1 starting @ snatch max and building a bit as long as positions are solid; :10 between reps, :90 rest -205-210-215-220-225, felt ok...
B. 1-arm DB shoulder press from lunge (leg opposite to working arm forward), 3 x 5/side, 21X1; :60 between sides used the 60, 70 was too much; probably need to grab a 65 from down stairs...
+ Every :60 for 20:00:
1st minute: 40 double-unders - broke my rope on the 1st round...couple UB, couple misses...
2nd minute: 5/side 1-arm KB snatches (bottom position is hang like in regionals, not the floor), 53 these felt ok...but it was just 53s...
3rd minute: 3 wall walks
4th minute: 15 row calories @ high effort - :30 each time, 16 pulls on round 5
+ 3 sets:
12 weighted Russian twists (1 = 1 twist in each direction) #10 rest as needed
B. 1-arm DB shoulder press from lunge (leg opposite to working arm forward), 3 x 5/side, 21X1; :60 between sides used the 60, 70 was too much; probably need to grab a 65 from down stairs...
+ Every :60 for 20:00:
1st minute: 40 double-unders - broke my rope on the 1st round...couple UB, couple misses...
2nd minute: 5/side 1-arm KB snatches (bottom position is hang like in regionals, not the floor), 53 these felt ok...but it was just 53s...
3rd minute: 3 wall walks
4th minute: 15 row calories @ high effort - :30 each time, 16 pulls on round 5
+ 3 sets:
12 weighted Russian twists (1 = 1 twist in each direction) #10 rest as needed
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