Wednesday, February 3, 2016

WEDNESDAY

(A) Bench Press
3 x 10
2 x 15

(B) 9 min AMRAP:
1-2-3-4-5... Ladder increasing reps.
Thrusters: 50/35
Dead lifts: 50/35
Pull-ups x 2
(At 10min mark)
2 x 400m @ 1:1

Open Prep Extras
(1) Snatch Work
3x3, Deficit Snatch Grip Dead Lifts @ 100% (7-10cm) deficit
2x3, Snatch High Pulls @ 90%
3x2, Snatch Balance, climbing, start around 60%

(2) Accumulate 2 mins of L-sit

(3) 2 Rounds (Quality)
15 x Good mornings: 15% of Deadlift
1 min plank

11 comments:

  1. A) 55,60,65
    60,65

    B) 6+ 3 I think
    Runs both 1:30 slowed down on the second one

    ReplyDelete
  2. A) 30, 35, 40
    40, 37.5
    B) 8 +5 Rxd
    2:03, 1:50

    Extras:
    1) DL 2 red mats- 50
    Pull- 45
    Balance- 30, 35, 37.5

    ReplyDelete
  3. A)55,60,65 60,55(10)
    B)6+2 rx'd
    1:30 & 1:24

    ReplyDelete
  4. B. 7 rounds (8mins, mess up with timer)
    2.05,2.06 on treadmill
    Extras
    Dl 65kg
    Balance 40kg

    ReplyDelete
  5. This comment has been removed by the author.

    ReplyDelete
  6. A) 70, 75, 80 (7), 60, 60 (12)

    B) 7 rds +6
    1:45
    1:43

    ReplyDelete
  7. A) 35, 37.5, 40, 40, 37.5
    B) 7 + 20 rxd

    Extras
    DL - 60
    Pulls - 55
    Snatch balance 35, 40, 45

    ReplyDelete
  8. A) 35,37.5,40, 32.5, 35
    B) 6 + 17 (30kg)
    Row : 1:54
    Row: 1:50

    ReplyDelete
  9. A 32.5 35. 37.5 then 35(9) 30
    B 6+24
    Row for run 1.54 & 1.54

    ReplyDelete