Sunday, March 24, 2013

21.1


Nice Job Team. Way to put in some work this weekend, Saturday and Sunday. Here are the movements that I believe are still "up for grabs" in the next two open WODs
  1. Power Clean
  2. Toes to Bar
  3. Overhead Squats
  4. Pull Ups
  5. Thrusters
2 weeks left....Then...It's time for Regional Prep. New Back Squat Cycle starts today. Be smart with planning your rest days these next two weeks. Let's Kill the rest of the Open...You guys Kill it...I'll watch.



 Oly Strength
1. Snatch 3 @ 60%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, find 3RM
2. Snatch Pull 4 x 3 @ 115%
3. Straight Legged Dead Lift 3 x 5 @ 70% Back Squat 1RM

Squat Strength
     Back Squat 
1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 6 @ 75%, 1 x 4 @ 80%
     Front Squat
1 x 5 @ 60%, 3 x 5 @ 70%

Engine/Skill Work
Run 400 meters
Every 30 seconds for 4 minutes
2 OHS (135/95)
6 Toes to Bar
         Try to move straight from OHS to
         6 unbroken TTB every 30 seconds 
at

5 comments:

  1. Joey MarkingMarch 25, 2013 at 10:34 AM

    Work Lunch WOD
    10 rds for time:
    10 KB High Pulls (35# KB in each hand/70#...it was interesting)
    15 Pushups
    15 Situps

    -14:19

    Rest of BHT at home.

    ReplyDelete
  2. UnknownMarch 25, 2013 at 7:35 PM

    A.M Session
    1hr of yoga
    HBBS-345x3,385x3,400x3x6,335x10,375x8
    20min EMOM
    Even-5-100#DB Snatch-Alternating arms each even min
    Odd-8 KHSPUs

    P.M Session
    OLY
    Snatch-155x3,165x3,180x3,195x3,205x3,215x3,225x3(3rm),235x1
    Snatch Pull-4x3@295
    Stiff Leg DL-3x5@405

    Every 30sec, for 3min
    2-OHS@135
    6-T2B

    Heavy Helen-9:59
    3 Rounds
    400m Run
    21KBs-2pd
    12Pull Ups-C2B

    ReplyDelete
  3. UnknownMarch 25, 2013 at 7:37 PM

    Snatch 3 x 95, 100, 110, 120, 125. All unbroken sets.
    Snatch pull @ 165#
    SLDL @ 155#

    Back squat 10 @ 155, 8 @ 185#, 6 @ 200#, 4 @ 210#
    Front squat 135#, 3 x 5@ 145#

    Engine wod: 95# and unbroken t2b

    Class wod with chest to bar pull ups.

    ReplyDelete
  4. Joey MarkingMarch 25, 2013 at 7:38 PM

    Oly Strength
    1. Snatch 3 @ 115#, 3 @ 125#, 3 @ 135#, 3 @ 145#, 3 @ 155# (3RM PR), went for 160# but only got the first rep.

    Quads are smoked, even started trembling on the full snatches so no Squat Strength for me today...can't imagine why my thighs are in such rough shape :P

    Grunt Work
    *wearing a 20# vest
    5x5 Glute-Ham Raises
    5x5 Strict CTB Pullup

    ReplyDelete
  5. UnknownMarch 26, 2013 at 8:13 AM

    Snatch-155x3,165x3,180x3,195x3,205x3,215x3,225x3-F
    Snatch Pull-4x3@295
    Stiff Leg DL-3x5@305

    Every 30sec, for 3min
    2-OHS@135
    6-T2B

    Heavy Helen-10:53
    3 Rounds
    400m Run
    21KBs-2pd
    12Pull Ups-C2B

    ReplyDelete

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