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Tuesday “Hawkeye” 5-24-2016

23
May

Tuesday “Hawkeye” 5-24-2016

VOD

Therefore we must pay much closer attention to what we have heard, lest we drift away from it. For since the message declared by angels proved to be reliable, and every transgression or disobedience received a just retribution, how shall we escape if we neglect such a great salvation? It was declared at first by the Lord, and it was attested to us by those who heard

Hebrews 2:1-3

 

STRENGTH

Machine

20 min

18×2 hang power snatch (working on speed and turn over)

 

Rx/Comp

3-stop snatch skill into 2 hang snatch:  rest no more than 2min betw sets

3 sets at 70% of 1RM hang snatch

3 at 75%

3 at 80%

6 at 85-90% phyf

 

 

WOD

Machine

4-6-8-6-4

Db strict shoulder press (heavy)

Jumping pull-up

Push-up

Thruster 35/45

 

Rx

(goal of sub 15min)

4-6-8-6-4

HSPU

Muscle-Up (sub 2x pull-up and 2x ring dip)

Thruster 55/85

 

Comp

(goal of sub 15)

4-6-8-6-4

Parallette HSPU (3″/6″)

Muscle-Up

Thruster 60/85#

 

Additional work

 

3 x 10/10 weighted step-up holding 20/30# DBs in front rack position, to a 16in. Step, rest 30sec betw sets

 

3 x 10/10 One arm row, heaviest load ea. set

 

30min tempo run or 30min tempo bike