1.) Power snatch+OHS+Snatch Balance 1+1+1x6
2.) Deadlift 3x10 @ 60% of 1RM from last week, deload every rep, lift with speed and purpose
3A.) Reverse Hypers 3x10
3B.) Ab Wheel or Ring roll outs 3 x 10
4.) Suicide Sprints x 3-5 sets 90 second rest between efforts
(pick 4 spots, A, B, C, D. A) will be start and finish, B is 5 meters away, C is 10 meters from A, D is 20 meters away. Run from A to B and back to A, then run immediately to C and back to A, then run to D and back to A. If possible, time your efforts and your rest period. Be accurate with your distance, whichever distance you choose, it could be longer or shorter than mine, and keep records to compare in future.)
Matt I thought you where coming out with the workout yesterday. Si I guessed what you may throw out there and did this routine
ReplyDeleteJoint Mobility
Snatch
warmup bar
95X3x1
115x1
135x1
145xfailed
need to work more technique
deadlifts
135x5
155x5
185x3
205x3
225x3
255x3
275x3
a1: good mornings 65lbs 5reps
a2: 50lb SLD 10 reps
a3: 35lb plate rotatons 12-14 reps
3sets no rest
10 minutes of
15lb kettlebell lunge and press and do laps back and forth you can't drop the bells you can hold them like in girevoy sport but can't put down only lasted 7:30 in time I liked these will progress to get full ten minutes and heavier bells
nice work
ReplyDeletethis week is lighter by comparison
Matt
ReplyDeleteI see that but since I have been nursing that tendonitis I have been an a deload stage. So yesterday I bought a brace that is to help relieve the pain for tennis elbow. And I felt really good so I went for it. I feel sore as hell today but my arm is ok.
yeah, deloading will not be the same for everyone, if you are feeling good, go for it, but I like to deload before i feel overworked, and not be forced to take a step back after I've burned myself out. I stay more fresh and motivated that way. Keep it up, John
ReplyDeleteMarvellous, I Could look at those for hours.
ReplyDelete