SWOD
ME
Snatch Pulls (view demo below and straps are allowed)
Warm-up sets: x3 x2 x2
Work sets: x2 x2 x2 x2 x2
Rest time: 3 minutes b/w sets
SE
Barbell Split Squats
Warm-up sets: x5ea (empty barbell) x5ea w/ light weight
Work sets: x8ea x8ea x8ea x8ea
Rest time: 2-2.5 minutes b/w sets
RE
Wall Climbs - 5-8 reps
superset w/
Pull ups (kip up/5-10 second negative down) - 10-15 reps
3 sets w/ 1 minute rest b/w sets
CWOD
Tabata Rowing
20 seconds of rowing followed by 10 seconds of rest for 8 rounds.
Notes: for pull ups, you will kip up your chin above the bar but then count to somewhere between 5-10 seconds for a negative down (so yes, slow and strict).
Post all results to comments.
Snatch Pulls
Split Squats (bring your stance in a bit as this guy's feet are too far apart for my preference)
For the wall climbs, start on chest and walk your hands to the wall (as well as your chest) and then walk it back down (no falling, sliding, etc.)
6 comments:
snatch pulls:
warm up: 70,80,90 work:100/110/120/122.5/125kg
split squat: (long time no see)
(60kg~135#'s x8)4
RE superset
3 sets of 5 wall climbs and 10 pull ups with 5-10 sec downward negeative movement thrown in.
CWOD: Tabata row. programmed the c2 for this. reached 747meters.
Thank's Ricky!
Again, fantastic job down in houston!
ME
Snatch Pulls
Warm-up sets: 115x3 165x2 195x2
Work sets: 205x2 215x2 225x2 235x2 245x2
"New Movement felt really weird"
SE
Barbell Split Squats
Warm-up sets: x5ea (empty barbell)
Work sets: 165x8ea 165x8ea 165x8ea 165x8ea
"Killer! My Gluts are still on fire."
RE
Wall Climbs -8 reps
superset w/Pull ups (kip up/10 second negative down) - 10 reps
3 sets w/ 1 minute rest b/w sets
"Ricky you are killing me today! Great Workout"
CWOD
Tabata Full body extension Ball Slams
20 seconds of rowing followed by 10 seconds of rest for 8 rounds. Reps: 16,14,12,12,12,12,14,14
"Today had a bunch of new movements for me, I am sure I am going to feel it on Tuesday." Great Stuff!
So good to be back and moving!
snatch pulls:
80kg - 85kg - 85kg - 95kg - 95kg
Great one.
split squat:
4x8eax65kg, hope I will be able to sit tomorrow.
superset , this one just killed me.
5/8 , 5/5 , 3/5 10 sec negatives on the pull ups
CWOD: Tabata row. no rower, subbed SDHP with 24kg KB all rounds were 12 reps each. had to redeem myself after the RE.
Thank's Ricky!
Want to join Killer Rob and say good work in Houston!
snatch pullups 53# barbell split squats: 77# wall climbs:5 and 10pullups with purple band negatives
Snatch Pulls
WU 5x110 3x132 2x154
WS 164, 174, 184, 198, 208, 218 Guess I through an extra in for good measure.
Split Squat
WU 5x88 3x132 2x154
WS 154 across
Wall Climbs/Pull Ups
5 WC 10 Pull Ups w/neg, did my best not to break up pull ups but grip failed me.
snatch pulls
WU: 33
WS:77/77/77/99/99
squat
WU:33/53/58
WS:68/73/78/83/88
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