Sunday 3/23

  • clean –> heavy single FTD
  • snatch –> heavy single FTD

OPTIONAL conditioning workout:

  • A. Tabata* box step-up/step-downs (24″/20″)
  • B. Tabata Russian KB swings (heavy)

*the term “Tabata” refers to 8 rounds of 20 seconds work, 10 seconds rest. The goal is to be unbroken and consistent each round.

**LOCAL COMPETITION OPPORTUNITY: RVA OPEN, JUNE 1 in Richmond, VA**
Sign up here.

Yes, you are ready to compete. This is fun, local, and we hope to bring as many of you as possible. Sign up! The next training cycle is geared to peak for this meet.

2 thoughts on “Sunday 3/23

  1. Clean heavy single @ 102 kg PR! Didn’t record warm ups today. Will do so from now on. Basically took 10 kg jumps up from 50 or 60 kg.

    Snatch heavy single @ 70 kg, failed @ 80 kg. Warm ups were 40, 60, 70

  2. Heavy clean single @ 80kg, failed at 85kg. Cleans felt pretty terrible, felt very slow standing up from the catch.

    Heavy snatch single @ 65kg, this is my current max. Felt great. Everything that I had been working on this week (starting position, pulling with lats deep into the hips, maintaining weight throughout the entire foot) all came together.

    BS @ 80kg 2×3

    Strict pull ups 3×6

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