Monday, July 1, 2013

203.2

Great turn out at the meeting tonight. 
I hope that everyone is excited for the year of fun to come.

T-Sand and KD...Killin it.

Strength
1. Front Squat
     3 @ 80%, 1 @ 90%, 1 @ 95%, 2 @ 85%,  1 @ 90%, 2 x 3 @ 80%
2A. Bench Press
     6 x 3 @ 81%
2B. Weighted Pull Up
     6 x 2 @ HAP
3. Deadlift
     EMOM for 5 minutes:
          3-5 Deadlifts (345/225)


WOD
Class WOD

Skill
On the 30 seconds for 5 minutes alternate
     1. 2-5 Bar Muscle Ups
     2. 1 Rope Climb

2 comments:

  1. I attempted today and then quit. I was wrestling with the idea of a rest day, and my first few front squat sets decided it.

    Front squat:
    3 x 185
    1 x 205
    1 x 210 fail
    Quit

    30 minute swim. Good recovery day! I feel better now.

    ReplyDelete
  2. HBBS - 3x10 @ 210# (pretty sure that's a 10RM, haha)

    CG Bench - 5x3 @ 200#

    Light Snatch/Technique work up to 155#, hitting the actual snatch work Wednesday.

    ReplyDelete