2016MAR22 (RMT D1.W10)

Snatch Pull to Knee + Snatch Deadlift + Snatch Extension + Snatch:

20 x bar work

40 x (1+1)6 * muscle snatch + ohs

50 x (1+1+1+1)1

55 x (1+1+1+1)1

60 x (1+1+1+1)1

65 x (1+1+1+1)1

73 x (1+1+1+1)1

83 x (1+1+1+1)1

93 x (1+1+1+1)1

103 x (1+1+1+1)1

113 x (1+1+1+M)1

113 x M * snatch only

108 x (1+1+1+M)1

108 x M * snatch only

98 x (1+1+1+1)1

88 x (1+1+1+1)1

103kg Snatch Pull to Knee + Snatch Deadlift + Snatch Extension + Snatch

Thruster:

50 x 3

60 x 3

70 x 3

80 x 1 * wave 1

90 x 1

100 x 1

85 x 1 * wave 2

95 x 1

105 x 1

90 x 1 * wave 3

100 x 1

110 x 1

110kg Thruster

Kang Squat:

20 x 5

57 x 5

60 x 5

63 x 5

Standing Ban L-Fly:

Purple x (14)3

* Notes:

- An absolute ball-buster of a workout.  The snatch complex has got my low back smoked and my shoulders were too damn soft today.  I think it's a combination of being a pussy and not performing a sufficient warm up, add to it, 10kg jumps like a complete moron!  The only silverlining in today's workout was the 110kg thruster -- a new personal best.