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Monthly Archives: July 2012
Wednesday
Strength 5X2 3-Stop Snatch Pull + Hi-Hang Snatch (L2-full squat) – heavy but perfect, rest 60 seconds demo video Met-con 12 minute AMRAP of: 50 Double-Unders 7 Hang Power Snatches 45/27.5 (L1-30/20) 7 Snatch Balances 45/27.5 note* if you are … Continue reading
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Tuesday
Tuesday 5X3 Back Squats @ 90% – rest 90 sec. -then- 30 KB Snatches 24/16kg (L1-KB swing) Run 800m 30 KB Snatches 24/16kg For time.
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Monday
Strength 20 minutes to establish a 1RM Clean and Jerk. (L1-power clean and jerk) Met-con 3 rounds for time of: 20 Power Cleans 45/27.5 20 HR Pushups
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Saturday
Strength Snatch Met-con 7 rounds of: On a 90 second timer complete; 1 shuttle sprint Lunge 20 m Bear crawl 20 m Rest remaining time
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Friday
Strength Clean and jerk Met-con Helen 3rft 400 m run 21 kB swings 12 pull ups
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Wednesday
Met-con Max rep kipping pull ups in 2 mins Max rep squats in 2 mins Max push ups in 2 mins Max rep burpees in 1 mins
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Tuesday
Strength Press Deadlift ———- Attempt your levels target score for each of the following; -500 m row -Rope climb -Handstand holds -Handstand push ups
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Monday
Once again, test week is upon us! We will focus mainly on the lifts, benchmark wods and the high skill movements. The rest of the body weight and monostructural work should be done in your open gym times or over … Continue reading
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