Snatch
5-5-3-3-1-1-1
Increase load as reps decrease.
Build to a heavy single.
Fast singles for the sets of 5 and 3 with about :20 seconds of rest in between.
Rest 2:00-3:00 between sets.
TEST DAY - CASH OUT - RECORD RESULTS
30 Chest to Bar Pull-ups
30 Handstand Push-ups
Quote:
“The best way to find yourself is to lose yourself in the service of others.” – Mahatma Gandhi
5 comments:
6am
ALex 115-155-175 3:59 pu-1/2 hspu 1/2 StinkBug
Erika 55-65-75 5:36 60situps/snakepu
Subhan 95-125-135 3:17 pu/pu
Dana "boogeyman" 6:48 pu
Mark 115-145-150 5:05 pu/2ab
Julia 85-115-130 3:28 RR
Bryan 115-135-165 4:02 sb/pu
Greg 135-155-185 5:48 Rx
Mike S 63-78-80 4:20 rr/inclinePU
9:30
Mary 60-70-80,8:10 KPU,1ABMAT
Jackie 85-100-115,6:04 KPU,2ABMAT
Colette 85-95-115
Pam 75-90-110,4:15 RR
Aimee 70-95-103,1:34RX
Monica 35-35-35,4:00 Pike, BandedPU
Nooner
Keith 185/ 205/135 2:15 pullups
Matt 130/135/155 5:29 rx
Taylor 132/ 175/ 210 3:06 pushups
Erini 55/65/75 4:22 2 AB
Rakshit 95/115/130 ^;06 20 reps 1 ab mat + 45# 20 reps
Leda 60/70/73 3:27 kip pull-up ROM 2 AB
Sarah 40/45/ 50 6:35 15 kick up/ 2/3 AB 17 box hpsul RR
Meighan 65/75/80 4:19 20 C2B
Shannon 95/105/115 5:34 20 reps
Meredith 75/85/90 5:10 RR/ 1/2 pull-ups/ 1 AB/ 1 Plate
Masters
Trevor 95-125-155 3:08. 20 reps 1ab
Lee 35-40-50. 2:35. 15 banded pu, 3ab
4:30
Dg 95-110- :)
The Nat 95-105- 5:15 PU
Sarah M work 3:30 RR snake
Dana H 110-125-140 4:26 rx
Evan 115-135-145 5:38 rx
Edwin 95-115-125 3:27 RR z {ress
Jeff 185-205-225 1:28 rx UB
Freaky 75-85-95 4:20 20/20 2.5 ab
Matty b 125-145-165 3:16 15/15 2.5 ab
5:30
Jula N 85-115-140 3:32 15 c2b
Seth 115 145 165 3:06 rr
RP
Steph 55-75-85
David 75-90-105
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