ADVANCED
Lift:
Deadlift
10 Sets of 2 @ 70% of 1 RM @ 20X1
Rest 45 sec between sets.
Focus: Explosiveness from the ground
FIRE-BREATHER
Lift:
10 Min to complete
Snatch Complex
3 sets
1 High Hang SQ Snatch
1 Hang SQ Snatch
1 Power Snatch
x 2
(Last completed 9/21/10)
Post loads, Tabata Score, time and thoughts to comments.
Snatch Complex - Each set consists of doing the complex twice
Lift:
Deadlift
10 Sets of 2 @ 70% of 1 RM @ 20X1
Rest 45 sec between sets.
Focus: Explosiveness from the ground
FIRE-BREATHER
Lift:
10 Min to complete
Snatch Complex
3 sets
1 High Hang SQ Snatch
1 Hang SQ Snatch
1 Power Snatch
x 2
(Last completed 9/21/10)
ADVANCED and FIRE-BREATHER
WOD:
"The Russian"
Tabata Sit Ups
then for time:
5 Rds
15 Push Ups
15 KB Swings 1.5/1pd
(Last completed 9/7/10)
Post loads, Tabata Score, time and thoughts to comments.
Snatch Complex - Each set consists of doing the complex twice
Posts
15 comments:
nice crew at 9:30 today, good job everyone, some good looking' snatches were on display today!
Lift: 85 lbs, WOD: 9 for the s/u, 9:36, sure to improve once i learn to bust out some consistent pushups!!
Miserable compared to yesterday!!! Can't wait for another nice day!
Rocked this out alone @ my work gym... used a 50lbs DB as alternative for KB.
Lift - 105lbs, wasn't comfortable using solid metal plates as opposed to bumper plates.
FB WOD (Rx'd) - 5:38
New words and sayings at OTG today-quite a valuable learning experience.
Lift: hmmmm.....55Ibs...those first 2 movements are awkward!
Tabata: 16/128
FB WOD: 4:52 Rx'd
FUN with Mary, Paul, Jeff, & Tina, as always.
Slow blog day! Sorry I couldn't make it in... trying to figure out how serious the shoulder injury is... ni fun.
Tick tock... 38 minutes. :)
always an entertaining experience with the 330 crew. agree with bambi...def an enlightening experience. lol.
lift: this is a pesky one...55-60-65
tabata: 9/88
fb wod: 7:57 rx'd...such a slowpoke today! push ups are tough...couldn't wait to get back to the kb swings.
nice job today 330 and 430!
games wod 4....there are no words...
WOD #4...Ummm...#*%*!* To those that can do it..HELL YEAH! As a mere mortal, I am bowing to you!
Ok...moving forward, great day with the morning and afternoon crews! Way to work everybody!
Complex: 35-45-45 Nice working with you Steph :)
WOD: Tabata: 14/115, 5:19
yeeeeeaaaahhhh....... should be interesting!
On a good note made over 2 minutes improvement and did ~40 more situps than last time!
WOD: 6:52
Tabata situps: 16/136
Hahahahaha wod 4!!!
LIFT: 55# worked on technique.
WOD: 6:56 slow pushups, but they were legit.
xtra: wendler backsquat 135x3, 155x3, 175X4
Wendler press: 65x3, 70x3, 75x5
It'll be fun trying to get my 90 reps this week!
WOD: 15/120 on the sit ups. 6:36.
Worked on butterflying some pull ups. I think it's something I need to focus on so that I don't over-do it with my kip going chest to bar all the time.
Much needed rest day tomorrow. See everyone Thursday!
Fun times ,laughs and education at 330 today.
Bambi we will bring a dictionary for you next time!
WOD FB RX'd 5:46, 30 sec faster then 9/7
WTF WOD # 4
Tabata situps 12/96
Lift- 115-135-155
Wod: 4:17 FB
Love the squat snatch. Looking forward to a great week!
forgot..
tabata situps: 11/99
Snatch - 95lbs, first time even doing a snatch in 3 months. My form needs work, but the shoulder felt good.
FB WOD
4:38 - I stink at pushups.
did FB WOD: somewhere around 5:07, 50 sec faster then last time, but then again we did HSPU before the wod last time. love the shoudler work!
oops my bad, score was 12/100 for situps
Post a Comment