Monday, May 23, 2016

05212016 - 05232016

Weekend Workouts...so late and lagging on posts!

SATURDAY

Part A
FOR TIME
12-9-6
Snatch Grip Dead
Hang Snatch
Overhead Squat
@ 95lbs
DONE - 8:08

Part B
FOR TIME
50 x Bench Press @ 135lbs
50 x Cals on Assault Bike
DONE - 12:30


SUNDAY SKWAAAT DAY

Warm up
Normal rolling and hip circle

BACK SQUAT
Empty Bar x 10 (2)
135lbs x 5 (2) - Tempo - 5 sec down and shoot up
185lbs x 5
225lbs x 5
275lbs x 3
295lbs x 3
305lbs x 3 - NEW PR FOR A TRIPLE!!!

SNATCH TECH WORK
Ran an impromptu Snatch clinic working with PVC and empty bar.
Burgener Warm up x 3
Skill Transfer Exercises
OHS

Snatch Strict Press Behind Neck
Snatch Push Press Behind Neck
Overhead Squat
High Hang Power Snatch
High Hang Snatch
*using PVC and moving to empty bar


MONDAY
Warm up
3 x 10
Squat, Jumping Jacks, Lunge + 100m Run

SKILL

1000m Row
DONE - 3;36

WOD

DT + Box Jumps
5 Rounds For Time
15 x Box Step Ups at 24"
12 x Dead
9 x Hang Cleans
6 x Push Press
@ L3 = 135lbs

DONE - 19:20
*I wanted sub 20...so I did it.  The box step up and cleans taxed me the most.  I can dead forever and the push press is easy at 135lbs.  Very surprised the hang cleans killed me so much.


NOW ALL CAUGHT UP!!!!

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