1) 7X1 Snatches @ 135 – rest 60 sec.
2) 5X1 Clean & Jerk @ 165– rest 90 sec. For Time 50 Double-Unders 10 OHS 135# 100′ Lunge with 45# plate 10 OHS 135# 50 Double-Unders -------- Started with my Deload of the outlaw FS/BS cycle. Worked the snatches starting at 135, then went 135, 140, 145, 150, 155, 155 Current 1RM is 165, really think I could hit that easily, just don't trust not dropping the metal weights Clean and Jerked, just worked at 165, didn't change the weight WOD - Felt real good, moved through it quickly with good pacing 6:56
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Seeing as how it was so nice out on Sunday afternoon I decided to get a little at home WOD in outside.
WOD - 1 mile run 50 KBS @ 24kg 30 Pushups 1 mile run 50 KBS 30 Pushups 1 mile run Ended up at 36:28 10 minutes to establish a 1RM Push
Press. WOD 14.1 10 Min Amrap 30 DUs 15 Power Snatch 75# 7X1 Mid-Hang Clean + Jerk @ 80%
1a) 4X5 Strict Ring Dips – with a 5 sec pause at top of every dip, rest 90 sec. 1b) Back Squat: 4X5@75% quick up and down with no pause every set, rest 90 sec. 15 min AMRAP of: 20 KBS 24/16kg 10 KB Push Press (left) 24/16kg 10 KB Push Press (right) 24/16kg 20 Split Jumps 12 minutes to establish a 3rm Front Squat.
7X1 Mid-Hang Snatches @ 80% 8 minute AMRAP of: 50 Double-Unders 20 UB Wall Balls 20/14# 10 Push Ups Every 30 seconds for 3:00 – 1 Power Clean &
Jerk @ 80% of max 400m run with Weight Vest (22#) – Fast as possible Rest 1 Min 35 Thrusters 45/35# 21 C2B Pull-ups 21 Thrusters 95/65# 21 C2B Pull-ups 9 Thrusters 135/95# Rest 1 min 400m run with Weight Vest (22#) – Fast as possible |
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