Oly. Lifting Day

Muscle Snatch 3 x 3

80lbs

Power Snatch 3 x 4

115-120-115-115

Power Clean + Push Jerk 2 x 3

155lbs

10 minutes practice, rope climb

15seconds work/ 15seconds rest, for 5 minutes

I. Hollow Rocks

II. Reverse V-outs

"Lynne"

"Lynne"

5 Rounds of:

Max reps, bodyweight bench press

Max reps, strict ring pull-ups

rest 3 minutes between rounds

II. Tabata Mash-up

Hollow Rocks

Arm Haulers

Super Squats #4

Press
40kg(3) - 60kg(3) - 65kg(3)

Back Squats
40kg(20) - 60kg (20) - 90kg+2lbs(20) Success !

3 Rounds of:
3 Rope Ascents, long arms descent with leg assistance
Max dips: 22-21-20
Max hollow rocks: 55s-50s-50s

20 rep Squats

Ia. 185pound, Back Squats, 19 reps (miscounted),
increase load next time by 5 pounds.

Ib. #25, Pull overs, 20 reps

II. 3 rounds
max pull-ups: 13-9-10
max dips; 17-16-16
max time hollow rocks: 47s-39s-44s

Snatch Session

Warm-up:
3 Rounds of
Snatch Sequence: Power Snatch, Overhead Squat, Hang Snatch, Snatch 45-65-85
L-sit: 10 seconds, on the floor
Rope Climb, 1 ascent

I. Snatch 2 x 6
135 -145 - 150(1) - 150(1) - 145(1) - 145

II. 1 Lap around the block, farmer walk, #30 dumbbells = 5:00 ish
I had to set them down twice towards the end.

III. Hollow Rocks 20on/15off x max sets = 6 sets

"Jack"

I. Warm-up
3 rounds of:
Ring Strength, back lever tuck 5s + front lever tuck 5 s x 2
3 Wall Walks

II. "Jack"
20 minutes AMRAP of:
95lb, Push Presses, 10 reps
55lb, KB Swings, 10 reps
10 Box Jumps, 24"

9 Rounds + 10 Swings

III. Hollow Rocks 20on/10 off max rounds = only 2 rounds :( compare: 10,2,10