Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. 3 Position Snatch (High Hang, Knee Cap, Floor), 6 sets of complex building to heavy set, rest 2 min b/w sets **yes again
B1. CG Bench Press @ 30X1, 4 x 3-5 reps, rest 30 sec **starting with weight you can hit for 5, then work to what you can only handle for 3
B2. Push Ups, 4 x 8-10 unbroken, rest 30 sec
B3. Pause Negative Only Pull Ups, 4 x 3 reps, rest 2 min **Pause 3 sec chin above bar, 3 sec at 90 degree elbow bend then finish 3 sec lowering down.
+
15 min steady easy run
A: 75, 85, 95, 105, 115, 125
B1: 145, 155, 165, 175, tried 185 but only got 1 rep
B2: did good on all sets brought my hands in closer to being under my shoulders and not so wide, struggled a little when I did that.
B3: 1st set was good, 2nd set struggled on 2nd and 3rd rep, 3rd set and 4th set the 1st rep was fine the 2nd and 3rd rep it seemed instead of holding for 3 secs each position it was more like the hole thing was 3 secs I could not hold myself in the positions.
Run: almost 2 miles did the 1st mile in 9:52
No comments:
Post a Comment