“Warm-up”
Work up to
Back squat – 80% x3 x3 (80% of your 1RM)
Snatch pull – 90% x 3 (90% of your SN 1RM…think triple extension)
Workout
500M row x8 w/ 2:00 minute rest between efforts*
*Shoot for sub 2:00 minutes per 500M efforts.
“Warm-up”
Work up to
Back squat – 80% x3 x3 (80% of your 1RM)
Snatch pull – 90% x 3 (90% of your SN 1RM…think triple extension)
Workout
500M row x8 w/ 2:00 minute rest between efforts*
*Shoot for sub 2:00 minutes per 500M efforts.
Jerk (behind head)-265 EASY…should have gone higher but i was happy getting BW overhead. next up 3 ballons.
FS – 185 x3 x4 (skipped a set as i PCL a lot of reps during the overhead stuff
Tabata – air squats 11
sub will do the swings tomorrow!
Front Squat: 185, 205, 205 X 3, 15, 225 X 2, Failed 235
Snatch DL: 135, 185, 205, 225 X 3
Push Press: 95, 115, 135, 155 X 3, 165 X 1 (failed #2)
OH sit-up: 10, 20, 30 lb DB X 8