Better Sam

Friday Make-Up

Strength

Snatch
1 Power Snatch + 1 Snatch @ 65% x 2
1 Power Snatch + 1 Snatch @ 70% x 2
1 Power Snatch + 1 Snatch @ 75% x 2

30kg, 30, 40, 40, 45, 45, 50, 50.

Front Squat

Warm-up: 20×3, 50×3, 60×3, 70×3.

1×3 @ 90% — 70kg
1×6 @ 80% — 60kg
1×12 @ 70% — 50kg
1×15 @ 60% — 40kg
2:00 assault bike between sets — 11, 13, 15, 17.

Tried 80kg to start (what I did for 90% last time) and failed it the first rep. Feel sort of terrible today. Unless the bars are heavier in turkey or something.

Evolution

Power Endurance Cycle
3 rounds:
AMRAP in 3:00 –
5 HSPU
5 Snatch 95/155
5 Box Jump Over, 20″
Rest 2:00

1+3, 1+3, 1+3.

Buy Out
1 Freestanding HSPU
5 Ring HSPU
10 Strict HSPU
15 Kipping HSPU

Revolver x3: Shoulder Tap
12, 8, 6 (26)
12, 6, 6 (24)
12, 6, 4 (22)
72.

Evolution 2

Revolver x3: C2B Pull-Ups
7, 7, 5 (19)
5, 5, 5 (15)
6, 5, 5 (16)
50.

This entry was posted on June 29, 2014 at 10:32 am and is filed under Workout Log.