2013.02.27.Weds

1.  full snatch practice

2.  8x3 halting cleans +1 jerk

3a.  4x2 Snatch dl first pull + 1 DL
3b.  4x2 3s pause fs.  Fast down and up

4.  Outlaw wod

20130226.Tues

1.  Halting snatch 8x3

2.  HBBS - 7-5-3, 3 waves

3a.  pendlay rows 4x5
3b.  DB shoulder press 4x8 (one arm at a time)

row 1k + bike 5 mins

20130225.Mon

1.  snatch 7x2, EMOM
1 DL + 1 power snatch

2.  clean 7x2+1, EMOM
1 DL + clean power snatch / 1 push jerk

3.  hang clean + split jerk technique 5x1

4.  3xME toes/nose to wall


Cond:  Annie

2013.02.23 saturday

1.  Snatch - 20 mins

 

2.  CnJ -  20 mins

 

3.  FS 7-5-3 waves x2

 

4a.  Snatch DL 4x8

4b.  FS 4x1 (one rep is 2 sec pause + 2 fast reps)

 

5.  135# clean technique

 

 

2013.02.22 Friday

1a.  Deficit DL 7x3
1b.  Bench 5, 5, 3, 3, 3

2a.  DB Row 4x8
2b.  Pullup (strict) 4xME
2c.  HSPU strict + Kip 4xME

3a.  Machine Row 3x8
3b.  Lat Pulldown 3x6

COND - class

2013.02.20 Wednesday

1.  Clean + HC (knees)
5x2 EMOM

then,
HHC
6x1 E 30s


2.  Snatch + HS (knees)
5x2 EMOM

then,
HHS
6x1 E 30s


FS
3x5 fast, full ROM


COND
4 rnds, rest 1:1
row 250
8 boxes 30"
8 PU (strict)
8 GH raise

2013.02.19 Tuesday

HBBS
3 waves, 7-5-3 increasing

SLDL
7,7,7,6,6,6

conditioning
5 rounds (or 8  mins, whichever first)
5 DB push press
10 burpees
15 jumping lunges
20 hollow rocks

4x8 T Rows