Two Turtle Doves...
Turtle Doves symbolize the love b/t a husband & wife...
Good to see some kids in Wt. Room!!!
WU
Mobilize
RPR ~ Psoas, Hamstrings, Glutes, Quads & Shoulders on me
Activation
SNATCH WORK
With a Running Clock:
0-5min...Work to:
Heavy Pausing (2sec) OHS
5-10min...work to:
Heavy Snatch Balance
SNATCH Complex
10-15 work 2-3 sets of the following(record last set):
Snatch-Grip DL + 2 High Hang Snatch Pulls + High Hang Squat Snatch
SNATCH
OTM x 10:
15-65% x 2
17-70% x 2
18-75% x 1
19-70% x 2
20-75% x 2
21-80% x 1
22-REST
23-83% x 1
24-85% x 1
25-90% x 1
On the 30:00min Mark Begin:
IGNITION
AMRAP for 9min:
Ascending Ladder (3-6-9...etc)
Power Snatch (75#/55#)
Wall Balls (20/14)
TTB + D/U Volume
EMOM x 12:
odd = ## D/U*
even = Max TTB in 40s
*D/U work as follows:
Lvl #1 = 30s D/U's
Lvl #2 = 20 D/U
Lvl #3 =30 D/U
Lvl #4 =40 D/U
Lvl #5 =50 D/U
Pick one as long as you can get in 30sec!!!
Oz ~ ?? / ?? / ?? / heavy snatch was 155# / 124 Reps (15's + 16 WB)
tb ~ 235# / 165# / 155# / 185-190-200(miss) / 120 Reps (15's + 12 WB) / Lv1 5 (1-5 all UB/6=35-15)
TTB=108 (21-18-18-16-16-19)
Oz was a monster on ignition...REFUSED to let me pass him! He would run thru WB like nothing...I would catch him on Snatch, then he would pass on WB...SOB has an engine that will not quit AND he is so darn mentally tough... The good Lord put a stubborn streak in that guy and now he is putting it to good use! Praise be the Lord!
UPDATE (Wed - 12.28.16) - IGNITION
Syd ~ 15's + 15 (105 Reps)
Val ~ 15's + 12 (103 Reps)
No comments:
Post a Comment