1) 5X5 UB Hi-Hang Snatches, rest 75 sec.
-155#
-175#
-195#
-215#
Strength
HBBS: 3X10, rest 3 full minutes
-225#x4
Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.
2a) 3X3 5-Step Duck Walk, rest 60 sec.
Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.
2a) 3X3 5-Step Duck Walk, rest 60 sec.
-135#
2b) 3X5 Snatch Grip Push Press , rest 60 sec.
2b) 3X5 Snatch Grip Push Press , rest 60 sec.
-205#
-215#
-225#
Strength
HBBS: 3X10, rest 3 full minutes
-255#
-275#
-305#
Should have gone heavier, but I wanted to maintain my speed throughout all ten reps.
Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.
Conditioning
Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.
Conditioning
Partner Workout:
5 rounds per person for total working time of:
4 Power Cleans 260#
8 difficult Deficit HSPU (45# and a 25# Plate)
Row 24 Calories
5 rounds per person for total working time of:
4 Power Cleans 260#
8 difficult Deficit HSPU (45# and a 25# Plate)
Row 24 Calories
-24:21
Final Attempt at 5 UB Hi-Hang Snatches- 225#
No comments:
Post a Comment