155 / 175 / 195
125 / 125 / 145
ohs
125 / 125 / 145ohs
9-6-3
max load for each set
recover 3-5 minutes between attempts
record load for each set
then,
complete the following 4 sets of work in any order.
30 double unders
95lb snatch x 10 / push ups x 30
30 double unders
30lb ball slams x 30 / 32kg alternating one arm russian swings x 30
30 double unders
35lb dumbbell power cleans x 20 / 35lb dumbbell thrusters x 10
30 double unders
24" box jumps x 20 / pull ups x 30
you must start each triplet with the double unders but the reps of the second two movements can be completed in any order or combination.
record time
scenario programmed by villa
2 comments:
After always doing the usual three sets of five or five sets of three and so on for strength training judging the weight for a 9-6-3 was good. Once my shoulders warmed up I realized I should have gone heavier on OHS.......Next time!
other than the first set, the ohs loads pushed the very limits of my abilities. strength work is important and can be approached in many ways. as villa mentioned, the judging and subsequent execution of ones abilites should not only be tested under standard rep schemes but under new and unchartered demands.
part two started off not so well as residual from a taxing ohs session took it's toll turning what's typically a small speed bump into a large hurdle. it took me 17 attempts to do the 10 snatch, killing my time right out of the gate. overall conditioning and a loss of double under efficiency led to a pathetic time of 24:35 compared to my immediate competitions result of under 20 minutes.
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