Wednesday, July 24, 2013

Strength:
1.) Snatch Balance: 4x3; heavy as possible; rest 60 seconds

2.) Snatch (squat): 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for sets through 95%, rest 30 seconds for the final set

3.) High Bar Back Squat: 1X5@75%, 1X3@80%, 1X3@85%, 3X1@90% – rest 2:00

4.) Snatch Grip Shoulder Press: 5x3; from bottom position (be smart on weight); rest 60 seconds

5.) GHD Sit Ups: 3x15; rest 60 sec


WOD:
3 rounds for reps:
1 minute ME KB swings
1 minute ME Step back lunges w/ db (30/20lbs)
1 minute ME T2B
1 minute ME burpees
Rest 1 minuteWednesday, July 24, 2013

Strength:
1.) Snatch Balance: 4x3; heavy as possible; rest 60 seconds

2.) Snatch (squat): 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for sets through 95%, rest 30 seconds for the final set

3.) High Bar Back Squat: 1X5@75%, 1X3@80%, 1X3@85%, 3X1@90% – rest 2:00

4.) Snatch Grip Shoulder Press: 5x3; from bottom position (be smart on weight); rest 60 seconds

5.) GHD Sit Ups: 3x15; rest 60 sec


WOD:
3 rounds for reps:
1 minute ME KB swings
1 minute ME Step back lunges w/ db (30/20lbs)
1 minute ME T2B
1 minute ME burpees
Rest 1 minute