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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
on

4 comments:

  1. R.K. BarkerDecember 8, 2014 at 3:25 PM

    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.

    ReplyDelete
  2. R.K. BarkerDecember 8, 2014 at 3:25 PM

    This comment has been removed by the author.

    ReplyDelete
  3. UnknownDecember 8, 2014 at 6:15 PM

    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)

    ReplyDelete
  4. UnknownDecember 17, 2014 at 9:14 AM

    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

    ReplyDelete