3-13-13
Weightlifting Clean & Jerk – 5 x 3 (~70-80%) Clean pull – 4 x 4 Feel out weights for each exercise that are challenging but not max efforts. Strength/Skill 15 mins, Handstand push-up practice Conditioning Run 800 meters 15-12-9 reps …
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3-12-13
Weightlifting Power snatch + snatch – 65% (of snatch) x 2, 70% x 2, 75% x 2 Power clean + power jerk – 75% x 5 sets Strength/Skill Touch-n-go deadlift, 3 reps on the minute for 10 mins (55-65%) Conditioning …
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3-11-13
Last week ended a 12-week weightlifting cycle. I intend to start a new cycle next Monday. This week will be a transition week. Weightlifting: Snatch – 5×3 (70-80%) Snatch pull – 4×4 Pause Front Squat 4×3 Feel out weights for …
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3-9-13
Weightlifting (7 am) Max effort: Snatch Clean and Jerk Back Squat WOD (8 am) Complete 3 Rounds For Time: Run 800 meters 50 Sit-ups 50 Supermans Partition sit-ups and Supermans as needed
3-8-13
13.1 thoughts…Those not registered for the open, see below for WOD. Okay, so I have looked at 13.1 over and over and the same thought runs through my head. How much time do I want to have going into the …
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3-7-13
Weightlifting Mid-Hang Snatch – 70% – 6 x 1 Power Clean & Power Jerk – 75% – 6 x 1 REST DAY
3-6-13
Weightlifting Snatch – heavy single; 85% of HS – 2 x 1 Clean & Jerk – heavy single; 85% of HS – 2 x 1 Back Squat – 80% – 3 x 1 Conditioning Fight Gone Bad In this workout …
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4-5-13
Weightlifting Mid-Hang Snatch – 70% – 8 x 1 Power Clean & Power Jerk – 75% – 8 x 1 Strength/Skill 10 mins to establish a Hang Clean 1 Rep Max Conditioning 3 rounds for time of: Run 400 m …
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