Muscle snatch --
max for day
- Power snatch - 80% x 1 x 4
- Power clean & power jerk - 80% x 1 x
4
- Overhead squat - 85% x 1; 70% x 2 x 2
Strength- 5 sets of max kipping hspu rest 60 sec in between sets for max reps
Wod -
4 rounds for time of:
10 chest 2 bar pull ups
10 laterial box jumps 24/20 http://youtu.be/U_NQRHsy4z8
10 Push Press 115/80
AP- 50 V-Ups
O Lift
ReplyDeleteMuscle Snatch - max for the day: 160
Power Snatch - 135 x 1 x 4
Power Clean and Power Jerk - 175 x 1 x 4 (i think i may have only done 2 or 3 - my form was breaking down)
OHS - 155 x 1, 140 x 2 x 2
Strength
5 sets max kipping HSPU (17, 8, 6, 7, 6)
Conditioning WOD: 14:26
Also - 50 V Ups
DeleteO Lift
ReplyDeleteMuscle Snatch - max for the day - 75
Power Snatch - 80 x 1 x 4
Power Clean and Power Jerk - 105 x 1 x 4
OHS: 85 x 1, 75 x 2 x 2
Strength - skipped HSPU due to time
Conditioning WOD: 15:32 - used small black band for C2B since they've broken down a bit lately
Muscle snatch max for day 110
ReplyDeletePower snatch 110 x1x4
PC & PJ 125 x1x2 130x1x1 135 x1x2
OHS 115x1 95 x2x2
HSPUS 8,6,7,5,4
wod 5:54