Fri 10-17-14

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.
B.
Every 90 seconds, for 15 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 65%
*Sets 3-4 – 75%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Push Press (115/75 lbs)

Advertisements

3 thoughts on “Fri 10-17-14

  1. A. 175 – 195 – 195 – 205 – 205 – 210 – 210 – 210 – 210 – 210
    B. 175-195-225-235-245
    C. DNF – got through minute 12 and shut it down (shoulder) All rounds under :40 Rx

  2. A) 145-145-155-155-165-165-175(f)-165-165(f)-155 (missed 175, 165 was made but not clean. All other reps felt smooth as butter. WAY better than Monday)
    B) 175-175-200-200-225-225-240-240-250(f jerk)-250(f jerk)
    C) Scaled heavily to try and accomplish the goal of the workout
    Rds 1-8: 20 DUs, 6 PUs, 6 Burpee Box, 6 push press
    Rd 9: 30 DUs, 8s on the rest
    Rd 10: Rx

    Over scaled a little, but I think better than the alternative. Glad to get through all 30. I felt like I was moving well today.

  3. A. 155-165-175-185-185-190-190-190-195-200. Better than my normal snatching
    B. 185-225-240-255-270
    C. Scaled as well to:
    Rds 1-9: 15 DU+8 PU, 8 BBO, 8 Push Press
    Rd 10: 30DU+10 PU, 10 BBO, 10 PP

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s