Tuesday, September 3, 2013

212.2

I am probably too Excited about this...#peedalittle

Warm Up
(To be done before bench press)
4 Rounds
30 sec battling rope
10 DB Snatch (moderate/light weight)
30 sec rest

Strength
Front Squat 
3 x 80%, 1 x 90%, 1 x  95%, 2 x  85%, 3 x  80%, 2 x 3 80%, 2 x  80%

2A. Bench Press
5 x 3 @ 75%
2B. Corn Cobb Pull Up
5 x 5 
2C. Weighted Dips
5 x 5 HAP

3. Heavy KB Turkish Get Ups
3 x 3 Each Side HAP

3 comments:

  1. Skill work at Lunch--
    3 rds not for time:
    Max Handstand Walks
    Immediately 50 DU's when dropping down
    - Got 42', 39', 50' on Handstand Walks

    Hitting it hard at OKC tonight with the Misfits & Barbelles.

    ReplyDelete
  2. Front Squat: 3@145, 1@165, 1@170, 2@160, 3x3@145, 2@145

    Suckfest 4

    -Kels

    ReplyDelete
  3. Power Snatch - 3x7@135# (with maybe 11 TTB tossed in there immediately after each set...found out I can do 7 TnG Snatches @135#, so that's progress)

    WOD: 90m Prowler Push 275#, 12 Burpees, 15 Power Cleans 165#
    --2:20

    MU Skill work - 3x5 (6 first set)

    ReplyDelete