1.17.2014
WARM-UP: 3 Rounds of Cindy: 5 Pull ups 10 Push ups 15 squats 3 Rounds with an empty bar: 3 Hang Snatch (HSn) 3 High Hang Snatch (HHSn) 3 Overhead Squats (OHS) STRENGTH: E2M: 3@60%, 3@70%, 3@80%, 3+@90% 1.) OHS 2.) Pull Ups WOD 1: 21-15-9 Burpees Push PRess 95/65# –REST 3:00– WOD 2: 9-7-5 […]
11.11.2013 [monday]
WARM-UP: 3 ROUNDS: 3 HPSn, 3 HHPSn, 3 SnB+OHS OLY: Hang Snatch 2-2-1-1, rest 2:00 *no missed lifts* PUSH & PULL: a.) Backsquat @ 30X1(pace); 4 x 3-5, rest 1:30 b.) W.C.U @ 31X1(pace); 4 x 3-5, rest 1:30 Pendlay Row @ 22X1(pace); 3 x 4-6, rest as needed
11.04.2013 [monday]
COACH JEREMY’S BIRTHDAY!!!!!!!!!! WARM-UP: 3 Rounds: 3 HPSn, 3 HHPSn, 3 SnB+OHS OLY: High Hang Snatch 2-2-2-2 rest 2:00. (no misses!) LOWER BODY PUSH: 1a.) BS @ 3.0.x.1 3×4-6reps rest 1:30 UPPER BODY PULL: 1b.) W.C.U. @ 3.1.x.1., 2×4-6reps rest 1:30 2.) Pendlay Row @ 2.2.x.1., 3×6-8reps, rest 2:00