Strength-
Find your max Bench Press
Wod- For Time
Run 400m
40 Pullups
20 HSPU
Run 400m
30 Pullups
15 HSPU
Run 400m
20 Pullups
10 HSPU
Ap-4 rounds (not for time)
15 Back extensions/15 Ghd Sit ups rest 90 secs
Tuesday, May 22, 2012
Wod 5/23/12
O-lift
Muscle snatch - max for day
Power snatch - 80% x 1 x 4
Power clean & power jerk - 80% x 1 x 4
Overhead squat - 80% x 1; 65% x 2 x 2
Strength-
Find your max Bench Press
Wod- For Time
Run 400m
40 Pullups
20 HSPU
Run 400m
30 Pullups
15 HSPU
Run 400m
20 Pullups
10 HSPU
Ap-4 rounds (not for time)
15 Back extensions/15 Ghd Sit ups rest 90 secs
Strength-
Find your max Bench Press
Wod- For Time
Run 400m
40 Pullups
20 HSPU
Run 400m
30 Pullups
15 HSPU
Run 400m
20 Pullups
10 HSPU
Ap-4 rounds (not for time)
15 Back extensions/15 Ghd Sit ups rest 90 secs
Subscribe to:
Post Comments (Atom)
snatch progression work
ReplyDeleteMuscle snatch max for day 125lbs, new PR (it was more like a power snatch)
Power snatch 100lbs x1x4
Clean progression work
PC & PJ 125lbs x1x4
OHS 110lbs x1 95lbs x2x2
Max Bench 155lbs
wod 23:02 (my hspus need serious practice)
O-Lift
ReplyDeleteMuscle Snatch max for day - 155
Power Snatch - worked with 135, then dropped back down to the bar to record and work form
Power Clean & Jerk - worked 185
OHS: 150 x 1, 135 x 2 x 2
Strength
Max Bench - 275