Everytime you hear the word "Washington", substitute Washington with 13.5. It's coming.
Oly Strength
1. 3 Clean + 1 Jerk
3+1 @ 60% , 3+1 @ 65%, 3+1 @ 70%, 3+1 @ 75%, 3 +1 @ 80%,
2. Clean Pull - 4 x 3 @ 120%
3 EMOM for 10 Mins
1 Power Clean,
1 Snatch Grip Push Press,
1 Behind the Neck SN Grip Push Press,
2 OHS
HAP, you may only drop the bar after both OHS are completed each round
Squat Strength
Back Squat
1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80%
Front Squat
1 x 5 @ 60%, 1 x 5 @ 65% 2 x 5 @ 70%
1 x 5 @ 60%, 1 x 5 @ 65% 2 x 5 @ 70%
Engine WOD
5 minute pistol work to low box, do not skip this
AMRAP in 6 minutes
8 Back Lunge/Pistols
5-10-15 M Shuttle run
1 Rope Climb (use your legs)
Back Lunge/Pistol description in HERE
Skill Work
Chest to Bar Pull Up Efficiency Practice
Chest to Bar Pull Up Efficiency Practice
Do not do too many of these...Please, please please do not rip your hands and don't smoke your grip.Find a buddy to critique your form. Keep it simple....Pull Ups are coming...
WOD
Class WOD
WOD
Class WOD
1) 5x5 CG Bench Press @ 175#
ReplyDelete2a) 3x12-10-8 Strict CTB Chinups
2b) 2x12 DB Bench Press (palms facing in) 55# DB's
Doing what I can...
Oly Strength
ReplyDelete1. 3 Clean + 1 Jerk
3+1 @ 60%-185 , 3+1 @ 65%-200, 3+1 @ 70%-215, 3+1 @ 75%-230, 3 +1 @ 80%-245-overhead felt aweful,
2. Clean Pull - 4 x 3 @ 120%-440
3 EMOM for 10 Mins
1 Power Clean,
1 Snatch Grip Push Press,
1 Behind the Neck SN Grip Push Press,
2 OHS
HAP, you may only drop the bar after both OHS are completed each round-155,155,155,155,165,165,175,175,185,185
Squat Strength
Back Squat
1 x 10 @ 60%-335, 1 x 8 @ 70%-385, 1 x 8 @ 75%-405, 1 x 8 @ 80%-435-Tasted like Celery
Front Squat
1 x 5 @ 60%-295, 1 x 5 @ 65%-315, 2 x 5 @ 70%-335
WOD:
"Man Up"
Five Rounds for Time...
10 Shoulder to Overhead-155#
30 Double Unders
4:38
You told me to post even when I suck... So here. Today I sucked. I feel crappy the day after a rest day, so remind me not to do anything important after one.
ReplyDeleteClass WOD only.
-KD
Thanks KD. Don't do anything important after a rest day...you have been reminded.
Delete