Wednesday 12th September

4:30pm

7X1 3-Position Clean + 1 Jerk (floor, hang, hi-hang) @ 95

a) 5X3 Hang Clean Pull @ 140

b) 5X3 Push Press – @100

HBBS

2x8 @130, 2x8 @140, 1x5 @150

5x5  Weighted Strict Pullup @20kg

5x max time Lsit hold

AMRAP 9 min

20 KB Hi-Pull @ 32

10 OH Lunge 20

5 Weighted Situp 20

8rds 18KBHP

Tuesday 11 September

5:15am
Woke a little later than I wanted to start my morning session.

7X1 3-Position Snatch (floor, hang, hi-hang) – heaviest possible, rest 60 sec.

First 3 were at 120kg then moved up to 130, 135,140,141

a) 5X3 Halting Snatch Deadlift (stop at knees) – heavy, rest 60 sec @120kg

b) 5X3 Heaving Snatch Balance – heavy, rest 60 sec. @100kg

Skill Work

10 minutes Free-Standing Shoulder Touch practice

Took around 45min to complete which is too long I need to watch the clock better.

10:30am

Split jerk

Power Clean from knee

Started at 110, 115, 125

OHS

3 sets at 95, 2 at 100

Conditioning

3 rounds for time of:

14 Burpee Over-(but touch)-the-Box Jumps

21 Pullups

15m Handstand Walk

Bullshit on the pullup and walk today 14:12

12:30

Dianne

3:46