Monday, October 17, 2011

Lower Body Speed


STRENGTH - Deload Week
(1) Band Goodmornings 3x10
(2) Snatch Grip Deadlift - 5-5 (Hook Grip)
*If you won't use Hook Grip, then sub for KB Goodmornings but be aware this WILL have an impact on your progress.
(3) Box Standing KB Deadlifts
5 On The Min For 5min
*As HEAVY As Possible

WOD #1 - 5 Rnds (5min Cap)
Sprint 50m
5 Burpee

10min from the Start of WOD #1

WOD #2 - 5 Rnds (15min Cap)
10 Box Jumps 24/20
6 Lateral Plyo Step Ups (Each Leg)
100m Sprint



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10 comments:

  1. MichaelOctober 17, 2011 at 11:46 AM

    Snatch Grip Deads 5-5 @80kg

    Wod 1 2:32
    Wod 2 9:37

    ReplyDelete
  2. BrowneyOctober 17, 2011 at 12:16 PM

    Snatch grip DL 5-5@100kg
    WOD 1 2:41
    WOD 2 10:53

    ReplyDelete
  3. KeirenOctober 17, 2011 at 1:09 PM

    DL 35kg
    KB DL 2x16kg

    WOD 1 3:54
    WOD 2 11:30

    ReplyDelete
  4. AnonymousOctober 17, 2011 at 2:27 PM

    Snatch grip dead lift 5,5 @54kg
    2x20kg KB box standing dead lifts

    Did Bench with 6 x 26" box jumps today
    10 rounds
    got up to my 1rm bench of 60kg

    Hey Jody ordered our bars and rings today from Rogue :D

    Adios Amigos
    Gracias Glenn for my early session esta manana

    ReplyDelete
  5. JetOctober 17, 2011 at 2:55 PM

    Snatch grip DL 5,5 @ 45kg
    KB DL 1x32kg

    WOD 1- 3:20 ( burpees need to be a bit cleaner next time )
    WOD 2- 12:20

    ReplyDelete
  6. CarlaOctober 17, 2011 at 7:08 PM

    Snatch grip DL 40kg
    KB DL 2 x 16kg
    Wod 1: 3.29
    Wod 2: 12.37

    ReplyDelete
  7. JackOctober 17, 2011 at 7:50 PM

    Snatch grip deadlift - 78kgs
    WOD 1 - 3.00 ish ?
    WOD 2 - 12.50
    subbed burpees for box jumps and slow step ups for plyos

    ReplyDelete
  8. JackOctober 17, 2011 at 7:51 PM

    awesome (horrible) workout today, really pushed me !

    ReplyDelete
  9. JakeOctober 18, 2011 at 4:47 PM

    Snatch Grip DL 67kg 5-5
    WOD1 - 2.27
    WOD2 - 9.25
    Smashed me!

    ReplyDelete
  10. VeronicaOctober 23, 2011 at 9:59 PM

    Snatch Grip DL: 60kg
    WOD 1: 3.08 (technically a DNF because i made an error on the start of the 1st 2 Sprints)
    WOD 2: 10.54 Rxd

    ReplyDelete

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