Super Youth
(A) Power Clean 10min to find ME Load SET 1: 10 reps, SET 2: 8 reps,SET 3: 6 reps SET 4: 4 SET 5: 2 reps SET 6: 1 rep
(A) Power Clean 10min to find ME Load SET 1: 10 reps, SET 2: 8 reps,SET 3: 6 reps SET 4: 4 SET 5: 2 reps SET 6: 1 rep
(B) In teams of 2 15min AMRAP 5 KB Power Snatch (L) AHAP 5 Goblet Squat AHAP 5 KB Power Snatch (R)
Beginner/Intermediate
(A) Warm Up & Technique then Hang Snatch find ME lift
(B) In teams of 2 15min AMRAP 5 KB Power Snatch (L) AHAP 5 Goblet Squat AHAP 5 KB Power Snatch (R)
10 KTE Run 400m
Advanced
(A) Hang Snatch In 12min find ME lift THEN @ 75% EMOTM x 5 Perform 3 x Hang Snatch
(B) In teams of 2 15min AMRAP 5 KB Power Snatch (L) AHAP 5 Goblet Squat AHAP 5 KB Power Snatch (R)
10 KTE Run 400m
10 KTE Run 400m
Focus- (A) Plan out your lifts. You need more time to recover closer to your ME then you do at the start (B) Technique=Efficiency=Faster Time.
Grace
ReplyDelete30 x 40kg Power Clean and Push Jerk
4:53
Good session
Only worked to 60kg's tonight
ReplyDeleteEMOTM at 45kg's got every lift
WOD with 24kg KB 4+23
400m 1.30 next cant remember but it was heaps slower.
Was feeling very flat tonight but still better off for training than not...
Hang Snatch -70kgs
ReplyDeleteEMOTM - @53kgs 15/15
WOD - runs - 1:52,2:08
Reps - 5rnds+10.
Wow it's gonna be a burpee-a-thon this week
(A) ME 35.7! I finally got that 35. I am blown away by thinking about where I started to where I am on this lift!! Maybe one day I will actually like snatching... although full snatch is a bit harder again, and need to try get that above 35.
ReplyDeleteEMOTM @ 26.7 15/15
(B) 4 + 5 - 16kg KB
Can't remember my run times :(
Snatch 42.50
ReplyDeleteEMOTM 30kg (All lifts successful)
Wod
Run 1 1.33
Run 2 1.45
Rounds 4+6
Hang snatch 53kg
ReplyDeleteEMOTM 40kg 15/15
Need to work on snatching
WOD 5+13 24kg