O-Lift
Clean pull off
3" riser - 90% (of clean) x 3 x 3
- Snatch - 75% x 1 x 2
- Back squat - 84% x 2 x 3; follow each set
immediately with 2 box jumps
Muscle Endurance-
Max reps @ 60 % of your bench in 7 minutes
rest 3 minutes then
Max reps @ 50% in 4 minutes
then rest 10 minutes and
Tabata Push Press 95/65
20 sec on 10 sec off for 4 minutes
Wod -
30-20-10
hang power cleans 95/65
dubs
AP- 50 ring rows
clean pull - 120
ReplyDeleteSnatch - 95#
Back squat - 170#
Muscle Endurance - 81reps at 70#; 52 reps at 65#
Tabata - 8/8/8/8/8/7/7/8 = 62
WOD - 6:11
clean pull 130lbs
ReplyDeletesnatch 95lbs
BS 170lbs
Bench 60 reps at 95 lbs, 40 reps at 80lbs
Tabata PP 15, 10, 10, 8, 7, 7, 8, 7 72 reps
Wod 3:32
50 ring rows
Clean Pull: 115 x 3 x 3
ReplyDeleteSnatch: 80 x 1 x 2
Back Squat: 150 x 2 x 3
Bench: 92 reps at 60lbs, 55 reps at 50 lbs (I will surely do higher weight next time...)
Tabata PP: 10, 8, 6, 5, 5, 5, 5, 5 (49 = ouch shoulders)
WOD: 6:24
50 ring rows