A.M.
5-7 sets; rest 6 min
10 Hang Squat Snatch unbroken fast heavy as possible
2x
5 burpees
5 box jumps, 24"
Set1-95/1:20 Set2- 95/1:17 Set3- 95/1:06 Set4-105/1:10 Set5- 105/0:59 Set6- 115/1:13
I went for 125 and got 6 unbroken....called it a day...well a session I guess since I row later!!!
This set was set # 6 and was at 115lbs...for those of you that know what a squat snatch looked like for me about 4 months ago I will answer this question before you ask....NO my coach Michael does not perform miracles on anyone else!!! haha I am not anywhere close to the elite guys but I am pumped to be doing these more efficiant.
P.M.
Row
30 sec @ 90%
30 sec @ 50% x 5
60 sec @ 90%
60 sec @ 50% x 5
90 sec @ 90%
90 sec @ 50% x 5
5 min cool down
OK, crappy as usual... on the 30sec sets I kept all under 1:38. The 60sec sets were between 1:40-1:45 and the 90sec sets were all right at 1:50...I feel a little better breathing on these but man did my legs hurt after this mormings session!
5-7 sets; rest 6 min
10 Hang Squat Snatch unbroken fast heavy as possible
2x
5 burpees
5 box jumps, 24"
Set1-95/1:20 Set2- 95/1:17 Set3- 95/1:06 Set4-105/1:10 Set5- 105/0:59 Set6- 115/1:13
I went for 125 and got 6 unbroken....called it a day...well a session I guess since I row later!!!
This set was set # 6 and was at 115lbs...for those of you that know what a squat snatch looked like for me about 4 months ago I will answer this question before you ask....NO my coach Michael does not perform miracles on anyone else!!! haha I am not anywhere close to the elite guys but I am pumped to be doing these more efficiant.
P.M.
Row
30 sec @ 90%
30 sec @ 50% x 5
60 sec @ 90%
60 sec @ 50% x 5
90 sec @ 90%
90 sec @ 50% x 5
5 min cool down
OK, crappy as usual... on the 30sec sets I kept all under 1:38. The 60sec sets were between 1:40-1:45 and the 90sec sets were all right at 1:50...I feel a little better breathing on these but man did my legs hurt after this mormings session!
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