Monday, 26 July 2010

Skill Work:

- Snatch Pull - 105 x 2 x 3

- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets

Front Squat:

Set a new 1 Rep Max

WOD:

"1/2 Angie"

- 50 Pullups

- 50 Pushups

- 50 Situps

- 50 Squats(Compare to 1 June 2010)

Post weights and time to comments.

Tuesday, 1 June 2010

Skill Work:
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3

Strength:
Close Grip Bench Press - Set a new 5 Rep Max

WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats
(Compare to 18 December 2009)

Post weights and time to comments.

Friday, 18 December 2009

Strength:
Deadlift - Set a new 1 Rep Max

Skill Work:
- 3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
- Split Jerk - 70% x 2 x 3

WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats
(Compare to 24 August 2009)

Post weights and time to comments.

Monday, 24 August 2009

Strength:
Deadlift - Set a new 3 Rep Max
Deadlift - Choose a weight that allows to you pull 15-20 reps

WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats

You must complete all reps of one exercise before moving on to the next.
(Compare to 26 June 2009)

Post weights and time to comments.

Friday, 26 June 2009

Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single x 1 x 3)
(Power Clean + 2 Front Squats + Split Jerk) 70% x 3 sets

Strength:
Deadlift - Set a new 1 Rep Max!

WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats

You must complete all reps of one exercise before moving on to the next.
(Compare to 1 March 2009)

Post weights and time to comments.

Sunday March 1, 2009

Strength:
Shoulder Press (w/ Bands)
Find your 3-Rep Max!

Then

Push Press
Chose a weight that gets you between 15-20 reps

Then

WOD:
"1/2 Angie"
For Time:
- 50 Pullups
- 50 Pushups (Chest to Deck!)
- 50 Situps (Use an Abmat if you have one)
- 50 Squats

Post your Weights and Time to comments.