Monday, January 6, 2014

20140107.Tuesday

Warm up- stay under 55%
4x1 snatch complex
MS + HHS + OHS

Barbell:
4x2 LHS, 80% rest 60
4x2 LHC, 80% rest 60

Strength:
a) 4x5 pendlay row
b) 4x ME strict + ME kipping HSPU

Conditioning:  Outlaw

7 rounds

60s Wall balls
20s Box jumps
40s rest
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4 comments:

  1. thedavezJanuary 7, 2014 at 2:51 PM

    Barbell:
    3x2 @ 115#, 2 @ 105#
    2 @ 145#, 3x2 @ 155#

    strength:
    a.) 4x5 pendlay row @ 145#
    b.) 4x5 strict press @ 105#

    conditioning:
    did 1:20 of wbs, no boxes

    ReplyDelete
  2. UnknownJanuary 7, 2014 at 9:57 PM

    Barbell:
    Snatch- 145, 155x2, 165
    CnK - 205x3, 225

    Strength:
    a) pendlay - 185
    b) strict HSPU - 3/2, 4/0, 3/0. ouch

    cond: skipped

    extra: 3x10 GH situps and GH extensions

    gymnastics: done

    ReplyDelete
  3. UnknownJanuary 8, 2014 at 9:04 AM

    Barbell:
    Snatch: 145
    C&J: 180

    Strength:
    a) Pendlay - 180
    b) ~3/3 each set

    Conditioning:
    20/8, 20/9, 17/8, 15/8, 15/9, 13/8, 13/8 (need to work on wall balls)

    ReplyDelete
  4. KevinJanuary 12, 2014 at 10:20 PM

    Barbell:
    Snatch- 140
    CnK - 190

    Strength:
    a) pendlay - 185
    b) strict HSPU - 5

    cond:
    25-20-20-22-20-18-20

    ReplyDelete

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