A. Push jerk 2, 2, 2, 2, 2; rest 2 min 2 x 153 - 163 - 163 - 168 - 173#
B. Weighted chin up clusters 2.2.2x4; rest 15 seconds/rest 3 min 20 - 26 - 28.5 - 31#
+
EMOM for 24 min
Even- 3 CTB chin ups
Odd- 2 parallete hspu challenging but completed all. fell off wall 10th rd but 11, 12th sets better.EMOM for 24 min
Even- 3 CTB chin ups
+
5 min amrap:
2 squat clean 150#
8 ghd sit ups
20 double unders
5 min amrap:
2 squat clean 150#
8 ghd sit ups
20 double unders
5 RDS
Mon 10-15-2012
AM
A. Snatch grip deadlift 4, 4, 2, 2; rest 2 min 185(4)-205(4)-225(2)-245(2)
B. Power snatch build to a tough single 130# caught this with feet way out wide.
C. 3 power snatch on the minute for 12 min @70% of B used 93# (rounded up from 91)
PM really enjoyed doing this one. done at the HS track.
Mon 10-15-2012
AM
A. Snatch grip deadlift 4, 4, 2, 2; rest 2 min 185(4)-205(4)-225(2)-245(2)
B. Power snatch build to a tough single 130# caught this with feet way out wide.
C. 3 power snatch on the minute for 12 min @70% of B used 93# (rounded up from 91)
PM really enjoyed doing this one. done at the HS track.
3 rounds for time:
Run 400m
21 kbs 1.5 pood
12 burpees
Run 400m
21 kbs 1.5 pood
12 burpees
TIME: 9:55
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