Tuesday, 22 June 2010

Name this SEAL and tell us his story...post in comments.

Skill Work:
- Overhead Squat - 65% x 2 x 2
- Snatch Balance - 65% x 3 x 2
- Snatch - 70% x 1 x 3

Strength:

Bench Press (w/ Chains) - Set a new 3 Rep Max

WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 23 March 2010)

NOTE: This is a deliberately low(er) volume week. I would recommend you take heed. ;-)

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, 17 October 2009

Strength:
Incline Bench Press - Set a new 1 Rep Max
(Use bands if you have them)

WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 18 May 2009)

Post weight and time to comments.

Monday, 18 May 2009

Strength:
Deadlift - Set a new 5 Rep Max!
Deadlift - Chose a weight that allows you to get 15-20 reps

WOD:
5 Rounds for Time:
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 7 March 2009)

Post weights and time to comments.

Saturday, 7 March, 2009

Strength:
Deadlift
3 Rep Max!

Deadlift
Chose a weight that gets you between 15-20 reps

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