BLACKBOARD – 22 July 1014

Workload:

A1. Perform the following wave cycle:
3 Snatches (75% 1 rep max)
2 Snatches (78%)
1 Snatch (82%)

3 Snatches (78% 1 rep max)
2 Snatches (82%)
1 Snatch (85%)

3 Snatches (82% 1 rep max)
2 Snatches (85%)
1 Snatch (88%)

Then:

B1. 800m Jog (65% effort)

Then:

B1. Every 90s for 7 Rounds: 200m Sprint

Then:

C1. Cool down Bike or Row for 8 minutes (65% effort)

Notes: Second time through. Now, adjust or keep the percentages the same based on how you feel and how last week went. If you had any misses you should be bumping any weight up. If you had misses and they weren’t brain farts you need to lower your weights.

Training is not about killing yourself everyday. Find the weights that build confidence and push you forward.

Are your goals clear?

Are your goals clear?

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Comments
One Response to “BLACKBOARD – 22 July 1014”
  1. dedikdrfc says:

    A1. Snatch waves

    Wave 1:
    165
    172
    180

    Wave 2:
    172
    180
    187

    Wave 3:
    180
    187
    195

    All reps done as power because my legs just wouldnt allow me to get under the bar quick enough

    B1.

    800m Done

    7x200m Done
    Splits were between :43 – :49 seconds.

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