7am Olympic Weightlifting
Power Snatch + Overhead Squat ((2+1)x4)
25kg, 35, 40
From hang: 40, 43, 45, 45, 45, 45.
Clean + Dip ((3+1)x5)
45kg, 50, 55, 55, 55, 55, 55
Snatch Pull ((5)x3 @ 100%)
65kg, 65, 65, 65, 65.
Snatch Deadlift ((3)x3 @ 110%)
70kg, 70, 70.
7am Olympic Weightlifting
2 Hang Snatch + 1 OHS
15kg, 15, 25, 25, 35, 35, 40, 40, 45, 45, 45, 45.
2 Power Clean + 1 Front Squat + 2 Jerk
45kg, 45, 50, 50.
3 Split Jerk
50kg, 55, 55
Deadlift
135×5, 155×5, 175×5, 185×5, 195×3.
Chinese Plank
3 rounds —
70sx25# front
90sx25# back
Paleo Challenge Buy-In
“Helen”
3 rounds for time:
400m run
21 kettlebell swings, 16kg
12 pull-ups
12:58.
Competition Class
Front Squat
1×5 for speed
20kg, 30, 40, 50, 60.
Clean
Every 2 mins for 12 mins
15kgx2, 35×2, 40×2, 45×2, 45×2, 50×2, 50×2, 55×2, 55×2, 55×2, 55×2.
Metcon
3 rounds:
7 front squats, 85#
50 double-unders
2 minute row for calories
540, 515, 509m.
Cash Out
30 burpee pull-ups
7:55.
7am Olympic Weightlifting
Snatch Balance
25kgx2, 25×2, 25×2, 30×2, 35×2, 40×2, 40×2.
No hips.
Snatch
Technique at 15kg — 2 low hang snatch x 50
Low hang — 15kgx3, 25×3, 30×2, 35×2, 40×2.
Hang Clean + Split Jerk
40kgx2, 45×2, 50×2, 55×2.
Competition Class
3-Position Snatch
(6 x 3-Pos. Sn. (H.hang, mid-thigh,Floor))
35kg, 35, 37, 39, 41, 43, 43, 45.
Back Squat
(5@65-70%,3@75-80%%, 1@85-90%; Rest 2-3min)
60kgx5, 70×3, 75F (Ariel fixed my squat… but this was not a good weight to practice new things on.)
Back Squat
(E2MX12M (6 sets), Back Squat x 5 reps @80%)
60kgx5, 60×5, 60×5, 60×5,
Metcon
5 rounds —
In 90 seconds:
10 front squats, 135/95
AMRAP assault bike calories
20 (2:00), 10 (1:30), 9 (1:30), 9 (1:30), 12 (1:30).
40kg front squats.