Friday, June 4, 2010

Saturday, 5 June 2010

Fast roping onto a rooftop

Skill Work:

- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2

Strength:

Shoulder Press (w/ Bands) - Set a new 5 Rep Max


WOD:

"J.T." (Click to watch a Video Demo)
21-15-9

- Handstand Push-ups

- Ring Dips

- Push-ups


Post weights and time to comments.

5 comments:

Garrote said...

STRENGTH
-155# 5RM w/o bands
SKILL WORK
-105#
-235#
WOD "J.T."
-As RX in 12.27

*New PR on the strength today! Groin doesn't seem to be getting better, went light on the Skill Work and still felt it strain. Added a lot of time to "JT" but now that I'm making sure I do everything strictly as RX (full range of motion) I'm happy with my time.

zorg said...

Strength:
Shoulder Press - 1 x 5 x 60,5 kg
Had to push-press the last rep, so not really a PR.

WOD:
"J.T."
21-15-9
- Handstand Push-ups
- Pull-Ups (instead of Ring Dips)
- Push-ups

Time: 12:10

Not too great a rom on those HSPUs yet. Still, I'm working on it!

BryanS said...

Str- 125 with chains
WOD: "J.T." RX'd 9:28
then rest 5 mins
20 squat cleans @ 155
run 550
11:48

took a few days up so im tryin to catch up..and get ready for my level 1 certification this weekend!

Garrote said...

What!!! You're getting you level 1 cert!? That's awesome, way to go dude. Are you gonna start training people or are you going for the knowledge? Either way, I'm proud of you.

CFBF said...

Bryan, that's awesome! You're gonna have a blast and learn a ton! Let us know how it goes!

- Alex