Thursday, November 21, 2013

222.4

Strength
1. Back Squat
2 x 5 @ 65%, 3 x 5 @ 70%
2. Front Squat
4 x 5 @ 60%
3. Farmers Carry
5 x 20M Use any method you wish (i.e. KB's, DB's, Farmer's Carry bars)

WOD
Class WOD
at

2 comments:

  1. Joey MarkingNovember 22, 2013 at 5:16 PM

    Weighted Strict Pullup: 5, 6, 6, 6@40#, 4@60#

    SH Press: 4@150#, 5@145#, 5@135#, then (12, 10@95#)

    12 min EMOM:
    Even: 3 Power Snatches 135#
    Odd: 5 Muscle-Ups (3 & 2 last two sets)

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  2. Joey MarkingNovember 24, 2013 at 5:54 PM

    Power Clean (feet stationary) - 2x2@185#, 2x2@195#, 2x2@200#, 2x2@205#

    BHT Squatted (Front/Back);

    Conditioning: Tabata TTB

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