27-Dec
AM
A. Snatch grip deadlift, 5, 4, 3, 2, 1; rest 3 min (work on new set up)
B. Close Grip bench press 10, 8, 6, 15; rest 2 min @32x1 tempo
C1. GHD sit ups 20x4; rest 60 seconds
C2. Back extensions 20x4; rest 60 seconds
PM
3 heavy snatch pulls
Airdyne 15 seconds @ 110%
Rest 3 min x4
Rest 10 min
3 heavy clean pulls
Row 15 seconds @110%
Rest 3 min x4
AM
ReplyDeleteA)225,245,255,265,275
B)205(10),205(8)205(6), 155(12)
C1)completed
C2)completed
PM
snatch pulls 235 all sets
Clean pulls 275,285,285,295