18/11/14

Strength

5 sets:
2-Snatch Grip Pulls
1-Snatch
-Increase weight throughout to finish AHAFA

5 sets:
2-Clean Grip Pulls
1-Clean & Jerk

WOD

6-Rounds
5-Clean & Jerks
10-Chest-to-Bar Pull-ups

Round 1- #55/75
Round 2-#65/95
Round 3- #75/115
Round 4- #85/135
Round 5- #95/155
Round 6-#105/175


18/11/09

Strength

Clean & Jerk
5 reps @ 60%
5 reps @ 70%
5 reps @ 80%

WOD

1-RFT
10- HPCL #95 #135
20-Ring Push-ups
8-HPCL #110 #165
16-Ring-Push-ups
6-HPCL #125 #185
12-Ring-Push-ups
4-HPCL #135 #205
8-Ring-Push-ups
2-HPCL #155 #225
4-Ring-Push-ups

18/11/08

Strength

7/13 Squat program 9.2
Front-Squat
4 x 3 @ 70%
(testing for front squat 1 RM will be Tues, Nov, 13th)

WOD

3-Rounds
1 min- Calorie Row
1 min- Walking Lunges w/plate #35 #45
1 min- Russian Twists #35 #45
1 min- Plate-Hop-Burpees
1 min- DB-Snatch #35 #50
1 min- REST
* Score is round with the lowest total rep count

18/11/07

Strength

A. Bench-Press
-10 min’s to build up to a Heavy set of 5

B. Bent-over-Row (Barbell)
-10 min’s to build up to a heavy set of 5

C. Core

3-Rounds
10-Hollow-Rocks
10-Barbell Roll-outs

WOD

5-10-15-10-5

Thrusters #65 #95
Chest to bar Pull-ups