Monday, 8 March 2010

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3

Strength:
Back Squat (w/ Chains) - Find your 1 Rep Max

WOD:
"Litvinov"
3 Rounds for time:
- 8 Front Squats, 185 lbs
- Run 400 meters
(Compare to 25 January 2010)

Post weights and time to comments.

Monday, 25 January 2010

Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single) x 1 x 3
Clean & Jerk - Heavy Single; 90% (of heavy single) x 1 x 3

Strength:
Back Squat - Set a new 1 Rep Max

WOD:
"Litvinov"
3 Rounds for time:
- 8 Front Squats, 185 lbs
- Run 400 meters

The joke here is that, supposedly, Sergey Litvinov, a 196 lbs Russian hammer thrower from the '80s did this workout with 405 lbs and 75-second runs. Yeah, let me know how that goes...

Post weights and total number of reps to comments.