周末被大佬们喊着练open gym
今天的计划累傻了
整整搞了2h的训练（实际3h 没练抓举）
拍合照时候 发现我和jeff是来搞杂技的hhh

COMPETE – 240427
A. DYNAMIC SNATCH WARM UP
30s Couch stretch (left/right)
30s Samson stretch
5 lateral lunges (each side)
10 arm circles with small plate on ground
10 wall squats
10 front rack stretch (bar)
10 muscle snatch from hip (bar)
5 behind the neck snatch press
10 OHS
5 snatch balance
5 behind the neck sots press
5 OHS hops

B. OLYLIFTING STRENGTH
a). Power snatch
EMOM 6 @60% 1RM squat snatch, 1 rep/min

b). Squat snatch
1-1-1 @87%,90%,93% 1RM squat snatch
-lift every 2:30-

c). Snatch pull
2-2-2 @110% 1RM squat snatch
-lift every 1:30-

d). Back squat
5-5-5 @82.5% 1RM
-lift every 2:30-

C. “WOULD YOU SPRINT?”
2 rounds for reps of:
3:00 – 400m run, max-reps toes-to-bars in remaining time
3:00 – 400m run, max-reps kettlebell swings (35/53 lb) in remaining time
3:00 – 400m run, max-reps calorie row in remaining time

STIMULUS & GOALS
Runs in 2:15 or less.
:45-1:30 of work each round.
Toes-to-bars in sets of 3 or more.
Kettlebell swings in sets of 10 or more.

D. GYMNASTICS
4 sets:
100-ft (1min) handstand walk/50 chest-to-wall or back-to-wall shoulder taps
6 strict chin-ups
– Rest 2:00 between sets.

‪Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. Get started now. ‬
‪不要等到一切都恰到好处。事情永远不会完美。总会有挑战、障碍和不完美的条件。现在就开始吧！#零基础学英语##英语口语##价值投资#

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