Sunday, December 22, 2013

20131226.Thursday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x1 MC + HC

Barbell:
7x1 Snatch 1st Pull + 3 sec pause + HC + 3 sec pause + HC, 80% rest 60-90, straps ok
3x2 Snatch Pulls, straps ok

HBBS
2 waves
5-3-2
Then...1x15

Cond:

5 rounds for total time of:

15 6″ Target Burpees (absolutely as fast as possible)
20 UB Wall Balls 20/14

Rest 1:00 after each round

Posted by at

3 comments:

  1. UnknownDecember 27, 2013 at 6:42 AM

    Barbell:
    7x1 C and J 1st Pull + 3 sec pause + HC + 3 sec pause + HC, 80% rest 60-90,
    135-185-205-225-225-255-255 Could of gone higher but did not

    3x2 clean Pulls, straps ok 315-315-315

    HBBS
    2 waves
    5-3-2
    Then...1x15

    DNF doctors app-meeting with anchored body

    WED- conditioning

    1 Clean & Jerk @ 225/150#
    2 Muscle-Ups
    3 Box Jumps 36/30″
    4 Hang Squat Snatch @ 115/75#
    5 Bar Facing Burpees
    6 Push Press @ 115/75#
    7 Pistols (alternating)
    8 T2B
    9 Wall Ball 20/14#
    10 C2B Pullups
    11 HSPU
    12 Front Squats @ 225/150# (no racks)
    47:16 RX SWOLEHALLA!!

    ReplyDelete
  2. SteveKpaDecember 27, 2013 at 10:17 AM

    Barbell:
    Cleans - 185x2, 205x1, 215x1, 225x3
    Clean pulls - 255

    HBBS:
    225, 275, 305 (belt, no sleeves)
    275, 305, 315 (belt, no sleeves)
    260x15 (PR)

    Conditioning:

    skipped

    ReplyDelete
  3. UnknownDecember 27, 2013 at 10:58 AM

    3 pos snatch
    125, 135, 145, 155, 165x2

    3 pos clean
    155

    HBBS
    225-275-305
    265-305 (2)
    funky hip

    ReplyDelete

Subscribe to: Post Comments (Atom)