2.5 Sunday
STEVE/LOREEN MILLER SESSION
Either 1:30 or 2:30
Please attend the same session as last week unless you have been told otherwise
Either 1:30 or 2:30
Please attend the same session as last week unless you have been told otherwise
GOAT WORK
You may do this in the On Ramp area during the opposite Oly session
You may do this in the On Ramp area during the opposite Oly session
COMP WOD 3:30
Time 0:00 4 rounds of:
With 3 min clock
200 m Run
4 Man Mankers
Rest remaining time
Time 12:00 4 rounds of:
With 3 min clock
200 m Row
8 KB OHS (4 each arm)
Rest remaining time
Time 24:00 6 rounds of
With 2 min clock
20 Double Unders
12 Double arm KB Deadlifts
Rest remaining time
Time 0:00 4 rounds of:
With 3 min clock
200 m Run
4 Man Mankers
Rest remaining time
With 3 min clock
200 m Row
8 KB OHS (4 each arm)
Rest remaining time
Time 24:00 6 rounds of
With 2 min clock
20 Double Unders
12 Double arm KB Deadlifts
Rest remaining time
3-pos clean (ground-power, below knee-squat clean, high hang-squat clean) + Push jerk + 2 Split Jerks - 135#, 165#, 5@185#, 205#
ReplyDeleteSnatch Heavy Single - 155#, 165#, 175#, 185#, 195#
Then all the compness.
STEVE/LOREEN MILLER SESSION: All the snatch progress. #somuch
ReplyDelete* Sandwich Break. It was delicious.
SQUAT STRENGTH
1. Back Squat
10 @ 155#, 8 @ 175#, 8 @ 185#, 8 @ 195#
2. Front Squat
5 @ 145#, 5 @ 165#, 5 @ 175#, 4 @ 185#
COMP WOD
Time 0:00 (25# DBs)
Time 12:00 (1.25pd OHS)
Time 24:00 (3pd DL, only missed 2 DUs...progress)
It was a special day! Thanks, BHT!
All Technique and progression work with PVC:
ReplyDeleteSnatch
Deadlift
Sumo DL HP
14# wall ball cleans
Strict MU progression
AMRAP in 8 min
8 Pushups
10 14# wall ball cleans
12 situps
7rds+8 pushups+9 cleans
This is for Monday, 6/23/14, since I cannot participate on Tuesday:
ReplyDeleteSQUAT STRENGTH
Back squat:
10@105#
8@125#
8@130#
8@140#
Front squat:
5@95#
5@105#
5@110#
5@115#
STRICT MIDBACK STRENGTHENING EXERCISES
2 sets of 10 I, Y, T’s with 2.5# weights using pilates ball
4x5 ring rows
CLASS STRENGTH
3x3 strict shoulder press @ 65#
No push press or push jerk because of recurring back rib/scapula pain (which is way better today!)
CLASS WOD
3 5-minute rounds:
500m row
21KB swings @ 1 pd
12 pullups (butterfly - broken up into sets ranging from 3-5)
4 sets of 20 second hollow rock holds
Oooooooo also did double under practice 5x20 unbroken sets (except one set was really 19 unbroken + 1).
ReplyDelete