Monday, June 17, 2013
Tuesday 3/18
Speed:
Snatch balance
5-5-5 @ 60% snatch 1RM
1-1-1-1-1 @ 95% 1RM
Strength:
10 weighted ring dips on the minute X3
8 weighted ring dips OTM X3
6 weighted ring dips OTM X3
Conditioning:
Row 2min, rest 3 minutes
Row 2 min, rest 2 minute
Row 2 min, rest 1 minute
Row 2 min, 1 minute max effort burpees. (immediately following row)
15 minute continuous running clock. Record each row distance and number of burpees.
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Speed:
ReplyDelete60-60-60
85-90-90-85-85
Strength: Done at bodyweight with legs on box
Conditioning: 511-504-499-489 & 16 burpees
Only had an hour, but planned on doing yesterday's S&C tonight... Felt good, but need to work on snatches...
Mixing and Matching to catch up
ReplyDeleteA) Snatch 90% 1 RM EMOM x 7; 175 and 1 Fail
B) OHS 2-2-2 90% 1 RM 185,185,185
AMRAP THRUSTER in 10 Minutes at 3/4 BW (girl Rx)
135# E :20 0n the :20 for 10 Minutes
Shoulder/scap bugging me (I must be old or something)
Speed:
ReplyDeleteSnatch balance
135x5-135x5-135x5
215-1/1/1/1/1
Strength:
10 weighted ring dips on the minute X3 @45#
8 weighted ring dips OTM X3 @61#
6 weighted ring dips OTM X3 @88#
Conditioning:
Row 2min, rest 3 minutes 560m
Row 2 min, rest 2 minute 545m
Row 2 min, rest 1 minute 538m
Row 2 min, 538m / 1 minute max effort burpees. (17)
SB: 3x5@ 65#; 5X1 @ 95#
ReplyDeleteRing dips on box... they've been super frustrating lately
Did a mainsite wod with friends:
20min AMRAP
5HSPU
7C2B
10 alternating one arm DB squat snatch (25#) These sucked!
8 rounds+3
Rowing: 491-494-491-451+14burpees