A) Front Squat: 5×5 @ 235# B) Snatch: 175# x 5 singles, 180# x 5 singles, 185# x 5 singles C) Power Snatch: 3×3 @ 130# 3×2@ 140# WOD: 250m Row 10 KBS (53#) 10 Burpee 10 KBS 10 Burpee 10 KBS 250m Row Rest 12 min 3 Rounds 5:10, 5:16, 5:34
6 Rounds: AB x 2 min 1-arm FC down & back 24kg Row x 2 min 1-arm FC down & back 24kg 38:30
Active Recovery Sunday 2/19/17 Read More »
A) Power Clean to heavy 3 then -10% 5×2 up to 215# (PR) then 195# 5×2 B) Good Morning: 3×10 w/ last set amrap 160×10, 165×10, 170×18 (PR) C) Strict Press to 1RM then -10# for 6 sets up to 115# (PR) 105# 6×2 D) Back Rack Lunge: 4×4/leg @ 165#
A) Front Squat: 8 sets @ 260# 4, 4, 4, 4, 4, 3, 3, 3 (29 reps total!) B) Snatch Waves: (Go off 200# instead of 209) 65%-70%-75% 67.5%-72.5%-77.5% 70%-75%-80% 72.5%-77.5%-82.5% 75%-80%-85% 77.5%-82.5%-87.5% 80%-85%-90% 82.5%-87.5%-92.5% 85%
A) Back Squat: to a heavy 5 then -10% 3×5 up to 295# x5 then 265# 3×5 B) No hook no feet snatch: 2×2@135# 6×2@140#
A) Clean from Hip to a heavy 215×3, 225×2, 235×1, 245×1 (PR) B) Jerk + OHS: up to 245×1 and 250×1 for PRs C) Strict Press: 3 min to accumulate max reps at 65# – 35 reps WOD: 11 cal AB 8 KB Thrusters/arm (1pood) Rest 30 seconds x 8 rounds 1:33, 1:49, 1:46, 1:50,
