Saturday, 1-12-19
30 RFT
1 Deadlift 155/105
2 Push Press 155/105
3 OHS 155/105
4 Bar Facing Burpee
*35 min Cap*
30 RFT
1 Deadlift 155/105
2 Push Press 155/105
3 OHS 155/105
4 Bar Facing Burpee
*35 min Cap*
Deadlift-9 sets 3×3 @ 75% of 1 RM 3×3 @ 82.5% 3×3 @ 87.5% 4 RFT 30 Wall Ball 20/14 20 Deadlifts 185/125 10 HR Push Up * 18 min Cap*
NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 WATCH VIDEO, DO HOMEWORK!! Strength/Skill – OH Squat 21-15-9 OH Squat 135/95 Power Clean
Strength/Skill – Oly Day Snatch – Find a heavy single; 85% of HS x 2 x 2 x 2 Clean & Jerk – Find a heavy single; 85% of HS x 2 x 2 x 2 Front Squat -Find a heavy single HS; 90% of HS x 2 x 2 x 2 …….Then 3 R.F.T….
Strength/Skill – 3 Position Clean x 5 5 rounds for reps :30 of work at each station, no rest between movements Pushups Box jumps (24/20″) Snatches (75/55#) Floor wipers :30 rest
Warm up: 3 RDs at easy pace 5 Ring Rows 10 Sit Ups 10 Lunges 30 D/U 10 RFT: 5 Strict Pull Ups 10 DB Movement 70/50 15 GHD (weighted sit up 25/15) Round 1 – Dumbbell Push Press Round 2 – Dumbbell Burpees Round 3 – Dumbbell Power Cleans Round 4 – Dumbbell Bench…
Strength/Skill – Weighted Push-ups 5 x 3 6 .R.F.T. Front rack barbell reverse lunges; 12 alternating steps 115/85 20 unbroken KBS 53/35 pood Run 200m rest 1:00 mins.