***Competitors will train at 1:00 p.m. at Invictus today.***
Workout of the Day
A.
Four sets of:
3-Position Snatch
(high hang, mid-thigh, floor)
Rest as needed
B.
Three sets of:
Halting Snatch Deadlift + Snatch Pull
Rest as needed
C.
Three sets for times:
Row 300 Meters
135/95 lb Squat Snatch x 7 reps
Rest 3 minutes
D.
Back Squat
* Set 1 – 5 reps @ 60%
* Set 2 – 3 reps @ 70%
* Set 3 – 2 reps @ 80%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 90-95%
* Set 6 – Max reps @ 85%
(no significant pause at the top, just take the time to breath, brace and go)
Rest 2-3 minutes between sets
A.) 135, 155, 175, 195
B.) 225, 245, 265
C.) 1:31, 1:33, 1:25
D.) 5 @ 345
A. 55, 65, 75, 85. Squatting felt much more comfortable tonight.
B. 85, 95, 105. Should have gone heavier.
C. 3:00, 2:40, 2:40 @ 65#
D. Complete. 170 x 5 reps.
A. 35kg-40kg-45kg-45kg
B. 3 sets @ 85kg.
C. Didn’t do this part… Have caught a really bad cold, but starting to get better now!
D. 57,5kg – 66kg – 76kg – 85kg – 90kg – 80kg x 10 reps.
Finished todays workout by doing 10 strict ring-MU’s just to work on technique and strenght.
A.
155, 165, 175, 175
B. snatch Deadlift + pull
255, 255, 255
C. Row, snatch
1:34, 1:58, 2:36.
D. Ran out of time
A. 95,115,134,140
B. 185,185,185
C. 3:02,3:01,3:10
D. 235,255,295,330,345,305×4 reps
A. 155, 165, 165, 175(f)
B. 225, 225, 225
C. 1:47, 1:59, 1:59
D. 225×5 / 255×3 / 285×2 / 325×1 / 350×1 / 305×9
A.
135, 155, 155, 155 (No misses )
B. 225
C.
Modified: 3 RFT 30 24″ box jumps, 7 squat snatches 135
D.
245×5/285×3/325×2/365×1/385×1/345×6
A. Performed as Power Snatch. 65, 85, 115, 115.
B. 135, 155, 155.
C. 2:59 (65lb), 2:52 (55lb), 3:08 (55lb)
D. Estimated 1RM @ 300lb. 5 @ 180, 3 @ 210, 2 @ 240, 1 @ 270, 1 @ 280, Max reps @ 255 (3)
A.
Did as Power Snatch. 65,85,115,115.
B.
135,155,155
C.
2:59 (65lb), 2:52 (55lb), 3:08 (55lb)
D.
* Set 1 – 5 reps @ 60% (180)
* Set 2 – 3 reps @ 70% (210)
* Set 3 – 2 reps @ 80% (240)
* Set 4 – 1 rep @ 90% (270)
* Set 5 – 1 rep @ 90-95% (280)
* Set 6 – Max reps @ 85% (255) 3 reps