Better Sam

7am Olympic Weightlifting

Snatch Pull + Snatch (x2(1+1)x5 minutes (knee); x5 minutes (start))
15kg, 25, 25, 30; 30, 30.

Hang Snatch (x(2+1)x25 minutes) — Eccentric hang snatch + 5-second eccentric down
25kg, 30, 30, 35, 35, 40, 40.

Pause Clean + Power Clean + Front Squat (x3(1+1+1)x25 minutes)
45kgx1, 45×1, 45×1, 50×1, 50×1, 55×3, 55×3.
(screwed up first 5 sets… oops!)

Split Jerk (x2x15 minutes)
45kg, 55, 55.

Front Squat (x7x5)
45kg, 50, 55, 60, 60.

9am Level 2

Strength
Shoulder Press (10 minutes to find a heavy 1-rep)

45, 65, 85, 90, 95, 100, 105, 110F

Metcon
For time:
50 double unders
30 press @ 55%
Rest 2 minutes
50 double unders
20 push press @ 70%
Rest 2 minutes
50 double unders
10 push jerk @ 85%

0:00-3:25 [3:25]; 5:25-7:25 [2:00], 9:25-10:33 [1:08] at 60; 75; 90#

This entry was posted on June 2, 2015 at 11:43 am and is filed under Workout Log.