Saturday, 29 May 2010

Royal Marines take the beach

Skill Work:
- Muscle Snatch - Heavy Single
- Power Clean + 2 Front Squats + 2 Split Jerks - 65% x 1 x 3

Strength:
Shoulder Press - Set a new 3 Rep Max

WOD:
"Diane"
21-15-9
- Handstand Pushups
- Deadlifts, 225-lbs
(Compare to 9 October 2009)

Post weights and time to comments.

Monday, 9 October 2009

Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)

WOD:
"Diane"
21-15-9
- Deadlifts, 225 lbs
- Handstand Push-ups
(Compare to 1 September 2009)

Post weight and time to comments.

Tuesday, 1 September 2009

Strength:
Overhead Squat - 3 x 3

Skill Work:
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds

WOD:
"Diane"
21-15-9
- Deadlift, 225 lbs
- Handstand Pushups
(Compare to 14 June 2009)

Post weight and time to comments.

Sunday, 14 June 2009

Skill Work:
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets

Strength:
Deadlift - Set a new 3 Rep Max

WOD:
"Diane":
21-15-9
- Deadlifts, 225 lbs
- Handstand Pushups

Post weights and time to comments.