Monday, 5 April 2010

Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single x 1 x 3)
(Power Clean + 2 Front Squats + Split Jerk) 70% x 3 sets

Strength:
Back Squat (w/ Bands) - Find your 5 Rep Max

WOD:
AMRAP in 10 minutes:
- 10 Sandbag Zercher Squat, 50% bodyweight
- 10 KB Swings, 2 pood (or 75 lbs DB)

Post weights and number of rounds to comments.

Monday, 8 February 2010

Skill Work:
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
- Clean Pull - 95% of clean x 3 x 3

Strength:
Box Squat (w/ Bands) - Set a new 3 Rep Max

WOD:
21-15-9
- Sandbag Zercher Squat, 50% bodyweight
- KB Swings, 2 pood (or 75 lbs DB)

Post weights and time to comments.