Friday, July 4, 2014

Saturday 4.4

'MERICA


4.4

GOAT WORK (As Warm Up, No more than 15 Minutes)

OLY STRENGTH (No more than 45 Minutes)
     1. Snatch
               15 Mins to work up to 80% max, 3x1 @ 80%
     2. Clean & Jerk
               15 Mins to work up to 80% max, 3x1 @ 80%

SQUAT STRENGTH (No more than 45 Minutes)
     1. Back Squat
               8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80%
     2. Front Squat
               5 @ 60%, 5 @ 65%, 2x5 @ 70%
     3. Romanian DL
               4x3 HAP

COMP WOD
     EOtherMOM for 14 Mins of:
          Even: 3 TnG Power Snatch
          Odd: 4 TnG Power C&J
                use the same weight for SN as CnJ, increase weight if possible
     Rest 8 Mins
     9-6-3:
          Thrusters (at last weight from above)
           MU
     Rest 8 Mins

     15-9-6:
          Deficit Deadlifts (with weight from above +90#)
          Deficit HSPU

     Rest 8 Mins

     The KB Grind 

2 comments:

  1. SQUAT STRENGTH
    1. Back Squat
    8@215#, 8@230#, 8@250#, 8@265#

    2. Front Squat
    5@180#, 5@195#, 2x5@210#

    COMP WOD(s)
    14 min Alt EMOM:
    Even: 3 TnG Power Snatch
    Odd: 4 TnG Power C&J
    --4 sets at 135#, 3 sets at 145#

    9-6-3 of:
    Thrusters 145#
    MU
    --5:48

    15-9-6 of:
    2 1/2" Deficit Deadlifts 235#
    DB Parallette Deficit HSPU
    --honestly not sure, but felt like sub 6ish

    KB Grind w/45# KBs.

    ReplyDelete
  2. COMP WOD(s)
    14 min Alt EMOM:
    Even: 3 TnG Power Snatch
    Odd: 4 TnG Power C&J
    — 1 set @ 85#, 1 set @ 90#, 2 sets @ 95# x , 1 set @100# , 2 sets @ 105#


    9-6-3 of:
    Thrusters 105#
    Ring MU
    —5:05


    15-9-6 of:
    Deficit Deadlifts 200# on 35 # plate
    Deficit HSPU on 35# plates without an abmat
    —somewhere right around 6


    KB Grind w/45# KBs.

    ReplyDelete