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| Coming soon: Trosclair + Muscle Ups = Unstoppable |
Strength
Clean
3 x 80%, 2 x 85%, 3 x 1 90%, 2 x 85%
Power Snatch
3 x 80%, 2 x 85%, 3 x 1 90%, 2 x 2 85%, 2 x 3 80%, 2 x 2 80%
Clean Pull
3 x 80%, 3 x 85%, 3 x 2 90%, 4 x 2 85%, 2 x 80%
WOD
Class WOD
Conditioning
Starts
5 meters x 7, Rest 10-20 sec
10 meters x 5, Rest 20 sec
20 meters x 3, Rest 25 sec
40 meteres x 2, Rest 30 sec
5 min rest
Shuttles
5 sets of the following with 45 seconds rest in between:
For Time:
10 meters x 5, Rest 20 sec
20 meters x 3, Rest 25 sec
40 meteres x 2, Rest 30 sec
5 min rest
Shuttles
5 sets of the following with 45 seconds rest in between:
For Time:
5-10 -15-20
Set up cones at 0, 10, 15 and 20 yards. Run from start to 5 and back, then 10 and back then to 15 and then 20 and back. Time stops when you cross the start line.
Power Clean + Jerk - 3+1@190#, 2+1@200#, 3(1+1)@210#, 3+1@185#
ReplyDelete"JT"
21-15-9
HSPU
Ring Dips
Hand Release Pushups
--6:56
10 min alt EMOM:
Even - 8 TTB
Odd - 8 Bounding Box Jumps 30"
One mile run. Still working on form. Killing my hamstrings!
ReplyDeleteReverse Barbell Lunge
4 x 10 @ 95#
Working on isolation movements this week and giving my squatting a break.
Power Snatch from yesterday:
3 x 95, 3 x 100, 3 x 105, 3 x 110, 3 x 115, 3 x 120, 3 x 125
Class WOD:
JT
10:32 Rx'd (PR)
Strength
ReplyDeleteClean off knee blocks
3 x 80%-285, 2 x 85%-315, 3 x 1 90%-335, 2 x 85%-315
Power Snatch
3 x 80%-195, 2 x 85%-205, 3 x 1 90%-215, 2 x 2 85%-205, 2 x 3 80%195, 2 x 2 80%-195
Snatch DL
3 x 80%-345, 3 x 85%-365, 3 x 2 90%-385, 4 x 2 85%-365, 2 x 80%-345
Back Squat
6x3@450
Steves:
Overhead support and press work in Power rack.
No time for anything else today
Clean
ReplyDelete3 x 205, 2 x 215, 3 x 1 225, 2 x 215
Power Snatch
3 x 135, 2 x 145, 3 x 1 155, 2 x 2 145, 2 x 3 135, 2 x 2 135
Clean Pull
No clean pull, back not happy
PM
4 x 400m @ 1:35 pace, rested 2 min between