1) 7X2 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec.
135 x 135 x 135 x 135 x 140 F1 x 140 x 145
2a) 4X3 Halting Snatch Deadlift – heavy, rest 60 sec.
2a) 4X3 Halting Snatch Deadlift – heavy, rest 60 sec.
185 x 185 x 185 x 185
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.
105 F2 x 105 x 105 x 105
Strength
1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.
105 F2 x 105 x 105 x 105
Strength
1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)
13 x 13 x 13 x 13
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.
55 x 55 x 55 x 55
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.
55 x 55 x 55 x 55
Conditioning
4 rounds for total working time (not including C2B) and total reps of C2B:
50 Double-Unders
10 Push Jerks @ 135/95#
*Rest 30 seconds before C2B.
ME UB C2B Pullups
*Rest 1 minute before starting next round.
12:47 Total Working Time including rest
8 x 8 x 7 x 8 c2b Pullups
Feeling much more confident on the vertical snatch. Next week should see 150+. Conditioning was rough on arms/shoulders. Handled 135# well, but still need a little more strength to get through it fluidly.Had a few more reps on pullups, but grip was shot.
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