Thursday, February 11, 2010

Friday, 12 February 2010

Skill Work:
- Muscle Snatch - Heavy Single
- Power Clean + 2 Front Squats + 2 Split Jerks - 65% x 1 x 3

Strength:
Sumo Deadlift (w/ Chains) - Set a new 3 Rep Max

WOD:
Sprints
- 300 meters
- 200 meters
- 100 meters
- 200 meters
- 300 meters

Rest 3-5 minutes between each sprint.

Post weights and splits to comments.

3 comments:

Garrote said...

So it's been awhile but I finally built my platform for the bands. If you want I'll send you some pictures of my contraption?

Anyway, I still got a long way to go until MC. I still got to build my platform (waiting for the matting) and I gotta build a pull-up bar and a place to hang my rings.

I got my plates, bar, rack, KBs and bands so I got enough to sustain all my Oly and Pwr lifts.

Garrote said...

STENGTH
-Sumo DL 3rm 225# w/ Green Woody Bands (medium #4)
SKILL WORK
-Muscle Snatch 155#
-Clean Complex 145#
WOD "The Bear 2.0"
-3 Power Cleans
-3 Hang Cleans
-3 Push Press
-3 Push Jerks
7 RDS; rest 1-3 min between rds. Post highest weight: 155#
R1-95#, R2-115#, R3-135#, R4-155#, R5-135#, R6-135#, R7-135#.

-Garrett

zorg said...

Skill Work:
- Muscle Snatch - 1 x 47,5 kg
- Clean Complex - 49,5 kg x 1 x 3

Strength:
Sumo Deadlift - 1 x 3 x 110,5 kg

WOD:
Sprints

Subbed 15/10/5/10/15 Burpees.
Time: 01:12/00:38/00:20/00:37/01:07