Tuesday, 13 July 2010

Skill Work:

- Muscle Snatch - 85% x 2 x 2
- (Power Clean + 2 Front Squats + Split Jerk) 65% x 3 sets

Strength:
Shoulder Press (w/ Chains) - Set a new 5 Rep Max

WOD:
"Helen"
Three rounds for time:
- Run 400 meters
- 21 KB Swings, 1.5 pood (or 55 lbs dumbbell)
- 12 Pull-ups

(Compare to 25 August 2009)

Post weights and time to comments.

Tuesday, 25 August 2009

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

Skill Work:
3 Position Snatch (Floor, Mid-hang, High-Hang) - 70% x 3 sets

WOD:
"Helen"
Three rounds for time:
- Run 400 meters
- 21 KB Swings, 1.5 pood (or 55 lbs dumbbell)
- 12 Pull-ups

(Compare to 8 April 2009)

Post weights and time to comments.

Wednesday, 8 April 2009

Strength:
Deadlift - Set a new 3 Rep Max

Skill Work:
Deadlift - Use a weight that allows you to get 15-20 reps.

WOD:
"Helen"
3 Rounds for Time:
- Run 400 meters
- 21 Kettlebell Swings, 1.5 pood (55 lbs)
- 12 Pullups

Post weights and time to comments.