Tuesday, March 25, 2014

03262014

Barbell:

5x2 - Hang Power Snatch @ 70%

4x5 @ Snatch Pull (Banded)

Strength:

Bench Press
1x1 @ 100%
5x3 @ 87.5%

WOD:

4RFT
5 Power Cleans @ 95
10 Thrusters @ 95
15 Box Jumps 24 inches

1 minute rest then
3 min row for MAX distance

Cash Out:
9 Sets of pull ups (3 regular, 3 chin, 3 wide)
1 regular 1 chin 1 wide x 3 (do same amount for all)*trapz try 6 out*

3x 8 weighted dips
3x15 ebs

READ THIS
http://catalystathletics.com/articles/article.php?articleID=1787


2 comments:

  1. BBC:
    5x2 hang power snatch - 95x2, 115x2, 135x1
    forgot pulls

    Strength:
    1x1 - 175
    5x3 - 155

    wod: wrist hurt
    5 kb cleans w/ 2 kbs @ 16kg
    10 kb fs w/ 2 kbs @ 16kg
    15 box js

    rowing distance - 780m

    cashout:
    dips, finished bench did working sets at the end

    ReplyDelete
  2. BBC:
    135 x5 for hang power snatch
    135 with red band for 4x5

    Strength:
    1x1 - 235
    5x3 - 205

    WOD:
    4x200 m row 30 sec rest each
    3x100 m row 15 secs rest each sprintssss

    Cash out:
    pull- ups 9 sets x 4 reps
    4x10 - weighted leg raise sit ups
    4x8 weighted dips on rings

    ReplyDelete