Super Youth 4:30pm
(A) KB Snatch-Technique, Progression(If your mobility allows, work a 3RM, if not work mobility)
(B) Individually complete OHS 10@40/25kg, 8@50/30kg, 6@60/35kg, 4@70/40kg, 2@80/45kg, 1@90/50kg
(C) Individually for time-21, 15, 9 Hang Power Snatch 40/25, Hang Power Clean 40/25kg
Beginner 6am & 7:30pm
(A) OHS-Work within the limitations of your movement
(B) Individually 8min Amrap-5 Hang Power Snatch 30/20kg, 10 Abmat Sit Ups
Intermediate 6am & 6:30pm
(A) KB Snatch-Technique, Progression(If your mobility allows, work a 3RM, if not work mobility)
(C) Individually for time-21, 15, 9 Hang Power Snatch 40/25, Hang Power Clean 40/25kg
Advanced 5:30pm
(A) 3RM KB Snatch
(B) Individually complete OHS 10@60/40kg, 8@70/45kg, 6@80/50kg, 4@90/55kg, 2@100/60kg, 1@110/65kg
(C) Individually for time-21, 15, 9 Hang Power Snatch 50/35, Hang Power Clean 50/35kg
(C) Individually for time-21, 15, 9 Hang Power Snatch 50/35, Hang Power Clean 50/35kg
(A) Another stark reminder of the limitation of my mobility - 12kg right, 8kg left: both barely good form.
ReplyDelete(B) I did the intermediate weights successfully then went up to 60kg. New PB OHS. I think I have the 65 in me!
(C) 10:48 @ 30kg. Would have been a very different story at 35kg. Forearms were the first to go every time.