Monday, 8 December 2014

Meet at 0530 in the powerlifting room...

Strength:
Front squat 3x5

Conditioning:
20 min amrap:

5 pull-ups
10 push-ups
15 air squats

4 comments:

R.K. Barker said...

I just did the front squats and kept them light, feeling pretty sore still from Friday and Saturday. Used 135, then knocked out some pushups and stretched/rolled out.

R.K. Barker said...
This comment has been removed by the author.
Taylor Chambers said...

Today:

4x5 backsquat at 135#

WOD: 7 rnds w/ pushups, 3 rnds w/ situps

4 rnds of 5 dips/25 double unders

3 rounds of stairway to heaven/tabata planks

Saturday's WODs:

8 min AMRAP of 3 hang squat cleans/3 box jumps, increase reps by 3 each round (4 rnds completed)

6min AMRAP of 10 pushups, 15 box jumps, 20 double unders (3 rnds completed)

Thomas Newton said...

2 Clean (TechniqueWODs: 1,2,3,4,5,6) + Jerk (Quick Tip and TechniqueWOD and Part 2)
1 @ 60% 110
1 @ 70% 130
1 @ 75% 140
2 @ 80% 150

Hang Power Snatch (TechniqueWOD 1,2)
3 @ 50% 75
3 @ 60% 90
3 @ 65% 100
2 x 2 @ 70% 105

Back Squat (TechniqueWOD)
1 x 5RM 325

Conditioning

5 Rounds:4:11
3 Kipping Muscle Ups (Progression / TechniqueWOD: Strict and Kipping) or 6 Kipping CTB Pullups (Progression / TechniqueWOD)
6 Box Jumps (24/20″)

rest 5 min then
Standing One Arm Rows (TechniqueWOD)
5 x 6/arm 90lbs