OLY STRENGTH
1. Snatch
6x1 @ 75%
2. Power Clean & Jerk
1+1 @ 75%, 1+1
@ 80%, 3x1+1 @ 85%x
3. Snatch Pull
3x2 @ 100% (of
SN)
SQUAT STRENGTH
1. Back Squat
5 @ 65%,
5 @ 70%, 2 @ 75%, 3 @ 80%
2. Front Squat
5 @ 60%,
3x5 @ 65%
3. Glute Ham
Raise
3x10
perfect form
GOAT WORK
CLASS WOD
OLY STRENGTH
ReplyDelete1. Snatch (did Power) - 6x1@155#
2. Power Clean & Jerk
1+1@195#, 1+1@210#, 3x(1+1)@225#
SQUAT STRENGTH
1. Back Squat
5@200#, 5@215#, 2@230#, 3@250#
2. Front Squat
5@180#, 3x5@195#
Class WOD
12 min AMRAP:
16 Jumping Split Lunges
12 Hand Release Pushups
8 Alt DB Snatch, 70# DB
--8 rds on the dot
DU goat work (500+ DU in 9 min)
Adam and I trained in Abode:)
ReplyDeleteOLY STRENGTH
1. Snatch (did Power) - 6x1@85#
2. Power Clean & Jerk
1+1@125#, 1+1@130#, (1+1)@140#
SQUAT STRENGTH
1. Back Squat
5@#155, 5@170#, 2@185#, 3@190#
2. Front Squat
5@135#, 3x5@140#
HSPU goat work with slight deficit
worked on singles and plan to get me through the first set of 12 at Red Dirt.