Power
1) Deadlift: 1×3@70%, 1×3@80%, 1xME@90% BS 5x 135,170, 205,205 FS 5x140, 165, 195, 225 Conditioning 5 Hang Snatch 115 10 Power cleans 50 Double unders or Loredo - Hero WOD 6 rounds for time of, 24 air-squats 24 push-ups 24 walking lunges 400 meters run
0 Comments
Power
1) Push Press from the rack: 5rm 2) Bench Press 531 3) Press 531 Accessories 1) Weighted Ring Dips, AHAP: 3×20 Conditioning For time: Run 800m 100 KB Snatches (50l/50r anyhow) 24/16kg Run 800m 3x500M ME Row ------ Strength - Overhead and press is real weak. Hit 155 for 3 after hitting 5 on 115, 135, 145. Did Press before bench. Press felt good overall. 120 was the last weight, but only hit 2 reps. Bench - Worked up the 531 calc to 210 and hit 2 reps on the final set Dips - No rings still, just dip station. Hit 15 reps before failing then completed 5 more with no weight. Added 10 pounds and completed 10 reps then 5. WOD - Completed the Run/KB Snatch/Run in 19:50 Didn't complete the ME Row. Squat
5x 135, 170, 200, 235, 270 Power 1) Snatch from blocks (above knee): 5rm Conditioning 3 rounds for time of: 10 Strict Pullups 10 Front Squats 185/135# Power
1) Pause Clean (2 count at top of knee): 5rm Accessory 1) Pendlay Rows: 4X5 – heaviest possible, rest 90 sec. Conditioning For time: Row 1k 20 UnBroken Weighted Box Jumps 20″ AHAP (step down) 30 Abmats 10 UnBroken Weighted Box Jumps AHAP 20″ (step down) 15 Abmats Row 1k Power
1) Power Snatch from the Blocks (just above the knee): Work to a 5rm (non-T&G, reset quickly after drop) 2) Strict Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed Accessories 1) Weighted Sit-Ups: 3×10 AHAP Conditioning 45 Dips 30 Push Press 95/65# 30 Split Jumps 30 Dips 30 Push Press 95/65# 30 Split Jumps 15 Pullups Power
1) Power Clean from Blocks (above knee): 5rm (drop each rep and reset quickly) 2) Deadlift: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed Accessories 3X10 Bent Row – heaviest possible, rest 60 sec. 12 min AMRAP 15 KB Swings 15 Box Jumps 200M Sandbag Run Power
Hang Snatch from the power position: 5X3@80% – rest as needed Squat: 1X5@40%, 1X5@50%, 1×5@60%, keep as much speed on the bar as possible. 3 Rounds for time 1000m Row 15 HR Push-ups 10 Slamball |
Archives
September 2018
Categories |