Tuesday, 8 June 2010

Skill Work:

- Overhead Squat - 75% x 2 x 2

- Snatch Balance - 75% x 3 x 2

- Snatch - 80% x 1 x 3

Strength:

Close Grip Bench Press - Set a new 3 Rep Max

WOD:

"Death by Pullup"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed 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.

Tueday, 30 March 2010

Skill Work:
Muscle Snatch - Heavy Single
Snatch Deadlift - 105% x 3 x 2

Strength:
Bench Press (Close Grip) - Find your 1 Rep Max

WOD:
"Sandy Grace"
For time:
- 30 Sandbag Clean & Jerks, 135 lbs

Post weights and time to comments.

Tuesday, 23 March 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 - Find your 3 Rep Max

WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 17 October 2009)

Post weights and time to comments.

Tuesday, 16 March 2010

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single

Strength:
Bench Press (Close Grip) - Find your 5 Rep Max

WOD:
Dan John Complex E
8 Rounds:
- Power Clean
- Shoulder Press (Switch to Push Press or Jerk as necessary)
- Back Squat
- Good Mornings
- Behind-the-Neck Press
- Front Squat
***Rest 90 seconds

For the first round, the weight is 45-lbs and the rep count is 8 per exercise. For the second round, add 10-lbs per side (thus 65-lbs total bar weight) and do 7 reps per exercise. The third is 85-lbs for 6's. Continue down to 1 rep per exercise at 185-lbs. If you cannot move up in weight, make a note of it in your journal, but continue working down the rep scheme until you are at 1 rep. You cannot put down or let go of the bar at all during a round.

Post weights, WOD results, and thoughts to comments.