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
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15 comments:

  1. UnknownOctober 7, 2015 at 1:48 PM

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

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

    ReplyDelete
  2. UnknownOctober 7, 2015 at 3:22 PM

    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. Michael ClissoldOctober 7, 2015 at 7:15 PM

    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. DCOctober 7, 2015 at 7:59 PM

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

    ReplyDelete
  5. UnknownOctober 7, 2015 at 8:03 PM

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

    ReplyDelete
  6. UnknownOctober 7, 2015 at 8:10 PM

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

    ReplyDelete
  7. UnknownOctober 7, 2015 at 9:04 PM

    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. AnonymousOctober 7, 2015 at 9:33 PM

    A) 45, 47.5, 50, 45, 47.5, 50

    ReplyDelete
  9. Ray ClewettOctober 8, 2015 at 5:41 AM

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

    B) 7:13 rxd

    ReplyDelete
  10. UnknownOctober 8, 2015 at 7:58 AM

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

    ReplyDelete
    Replies
    1. UnknownOctober 8, 2015 at 2:05 PM

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

      Delete
  11. UnknownOctober 8, 2015 at 9:48 AM

    A) 45, 47.5, 50, 50, 52.5, 57.5

    B) 7.27 rxd

    ReplyDelete
  12. VeronicaOctober 8, 2015 at 2:40 PM

    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

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