Adding more conditioning

Wednesday:

0) Core-strength warm-up + snatch positioning
1) 2×1 Snatch @ 75kg + 1×3 @ 70kg
2) 2×1 Clean&Jerk @ 95kg + 1×2 @ 90kg
3) 3×3 Paused Front Squat @ 90kg
4) Conditioning:

10:00 AMRAP
12 Burpees
4 Bear Complex (95#)

Finished 4 rounds.

5) Stretching (posterior/interior chain + shoulders)

Friday:

0) Core-strength warm-up + snatch positioning
1) 2×1 Snatch @ 88kg + 2x75kg
2) 2×1 C&J @ 107kg + 2x90kg
3) 3×3 Paused Front Squat @ 105kg
4) Conditioning:

For time:

50 Back Squats @ 20kg
30 Strict Pull-ups
30 Shoulder-to-Overhead @ 20kg
30 Front Squats @ 20kg

had more planned but ran out of time.

5) Stretching

Saturday:

0) Core-strength warm-up + snatch positioning
1) 3×2 Snatch @ 75kg
2) 3×2 C&J @ 90kg
3) 3×3 Paused Front Squat @ 95kg
4) Conditioning:
4 rounds of:

50 Double-Unders
15 Jumping Air Squats
7 Strict HSPU

Rest 1:1

Didn’t have double-unders in me today, so I substituted a lot of them for singles and running.

Rested 15min.

5 rounds of:

1:30min rowing @ 2:30/500 pace
5 strict muscle-ups, band-aided – green, blue, red, red, red

5) Stretching

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s