Monday, 28 December 2009

Skill Work:
- 2 Position Clean (Above Knee, Floor) - 70% of Clean 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2

Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)

WOD:
3 Rounds for time:
- Row 1000m
- 20 KB Swings, 1.5 pood (or 55-lbs DB)
- 20 Push-ups
(Compare to 29 August 2009)

Post weights and time to comments.

Saturday, 29 August 2009

Strength:
Shoulder Press - Set a new 1 Rep Max!

Skill Work:
Clean Complex (Power Clean + 2 Front Squats + Split Jerk) - 75% of C&J x 3 sets

WOD:
3 Rounds for time:
- Row 1000m
- 20 KB Swings, 1.5 pood (or 55-lbs DB)
- 20 Push-ups

Post weights and time to comments.