Tuesday, December 30, 2014

12/30/14

A. Squat Snatch - 7 heavy singles; rest as needed (hold OH for 2sec)

155, 165, 175, 185 miss, 185, 190 miss, 190

Misses are out front or left elbow

B. Hng Snatch High Pulls from below knee - 5 x 3; rest as needed (heavy across, use straps)

190 for 3, 210 for 2

These felt explosive. U said they were the best they've ever looked.

C. HB Back Squat w/ Chains - 3 x 3; rest 2min (target is 300-305# TOTAL)

225, 235, 245 plus chains
These felt good

+
Sled Pull w/ Harness - 4 x 60sec for max distance @ moderate load w/ high-turnover; rest 8-10min (do this outside) 

2 plates

R1: stairs to road to concrete ramp
R2: concrete ramp to road to ramp
R3: same
R4: same at the buzzer

These got tough last 15-20 sec. Only rested 4 min each cuz out of time.

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