Wednesday, October 7, 2015

WEDNESDAY

Knowledge is Power.  
Know what's in your food.

(A1) Bench Press
5-3-1-5-3-1
Then
10 reps @ 75% of 1RM

(A2) 5 Strict Ring Pull-ups

(B) For time
12 Power Snatches: 50/35/30
12 Box Jumps: 30″/24″/20+ 1 Tile
9 Power Snatches
9 Box Jumps
6 Power Snatches
6 Box Jumps
3 Power Snatches
3 Box Jumps
- Then -
Run 600 Meters

Extras - Session 3
Technique Primer: Muscle Clean + Tall Clean - 3 x (3+3) (light)
- Clean - 65%x1x4 OTM, 70%x1x4 OTM, 75%x1x4 OTM - If after these 12 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
- Clean Pull - 110%x2, 115%x2x2, 90%x2
- Back Squat - HS; 90%x1

15 comments:

  1. A) 41,45,50
    43,48,52
    Strict Pull ups on rings

    B) 8:57
    30kg Snatch
    Yellow Box with with block

    ReplyDelete
  2. A1). 70, 90, 95, 75, 95, 97 then 10 @ 72

    A1). 4 pull-ups failed the 5th

    B). 10.29 Rx'd
    Snatches & jumps 7.09
    600m run - 2.20 far to slow
    Haven't jumped 30" in a long time, she's a tough one once u leave it for a while.

    ReplyDelete
  3. A) 80-90-95, 85-95-100 - all ring ups unbroken.
    B) 5:53rx - only got dangerous by the smallest of margins!

    Those box jumps added up after Awhile!

    ReplyDelete
  4. A) 60,70,80. 65,75,80
    B) 5:56 rxd

    ReplyDelete
  5. A)65,70,75. 70,75,80
    A2). I did 3 :D
    B) 9:03 rxd

    ReplyDelete
  6. A) 60,70,80 65,75,85 10 @ 65kg
    B) 7:05 40kg PS

    ReplyDelete
  7. A)70,80,90
    80,90,100 10@75kg
    B)8.49 50kg snatch
    Box step ups and light jog for 600m because of hip flexor

    Extras week 2-session 1
    3 pos power snatch 50kg
    Snatch pull on riser-70,75,80
    Back squat-80x5 90x5 100x3 110x2 120x1
    Jumping squat-5x3 @ 60kg

    ReplyDelete
  8. A) 80, 90, 95
    85, 95, 100, 75x10
    Strict ring pullups

    B) 7:13 rxd

    ReplyDelete
  9. a. 55, 60, 65
    60, 65, 70
    b. 8:33 step ups and row

    ReplyDelete
    Replies
    1. Extras
      Clean 45, 50, 52.5 then 55, 60, 62.5
      Back Squat 85, 90(f)

      Delete
  10. A) 45, 47.5, 50, 50, 52.5, 57.5

    B) 7.27 rxd

    ReplyDelete
  11. A) Bench Press
    55, 60, 63.5kg
    57.5, 62.5, 65.5kg
    10 Reps @ 50kg

    B) 8.53 Rxd. Did run session beforehand, slow on the box jumps.

    ReplyDelete