ME
Power Snatch
Warm-up sets: x3, x2, x2
Work sets: x2 x2 x2 x2 x2
Rest time: 3 minutes b/w sets
SE
Barbell Weighted Lunges (out of a rack)
Warm-up sets: x3ea x5ea
Work sets: x7 x7 x7 x7 (sets across)
Rest time: 2 minutes b/w sets
RE
Complete the sequence below for 3 sets. Rest precisely 30 seconds between each movement.
Strict Pull ups x5-15
superset w/
DB Seated Press x12
tri-set w/
Reverse Leg Press w/ Band x15ea
Conditioning
For time:
50 Power Cleans, 110#/77#
50 Wall Balls, 20#/14#
Post all results to comments.
Reverse Leg Press w/ Band
9 comments:
Snatch
(My printer left the "power" out)
Warmed up with:30x3,40x2 and 50kgx2
Work:55kgx2,60kgx2,65kgx2,70kgx1, 70kgx2.
BB Weighted Lunges:
(85kgx7)x4 sets
RE:
pull ups/Seated press/Reverse Leg Press
reps/ weight and reps/ reps
round 1)6/16kg ea. arm x12/15 each.
round 2)7/20kg ea. arm x12/15 each.
round 3)7/20kg ea. arm x10/15 each.
Conditioning
50 power cleans
50 wallballs
Time 7:03
Was really happy to get things going today. Felt good to train after the transition week.
Thank's again for all you do!
Snatch
87 - 99 - 109 - 121 - 131 (1, f - 1# PR!)
cues to set up in the toes and to delay the jump worked wonders. The 131 was much prettier than the 130 I got 2 1/2 years ago.
Lunge
110# across
Maybe could have done 115, but definitely not 120.
PU/Press/Leg
6/20#/green
20s were easy for 12, but 25s wouldn't have made 10.
CWOD
5:25
lost my breath right away. Jumped around on the rep scheme
snatch: up to 97#
lunge: 88# except last set which was 79#(?)
PU/Press/Leg: 5-6/20#/orange&tan
CWOD: 54 reps at 6 min cutoff
Power Snatch:
63, 68, 73, 77, 87
Weighted Lunges:
98# across
This is a good weight. Heavy. I'm kinda glad our group got called out on using appropriate weight.
PU/Press/Leg Press:
5 w/ blue/tan
25#
orange/tan
Conditioning:
64 reps Rx (34 clean & 30 WB)
Power Snatch
WU
88x5 110x3 132x2
WS
154,159,164,169,174(f)
BB Lunges
WU
110x3 132x5
WS
154 Across
PU 5,5,5
DB Press 30,30,35
Leg Press Grn, Grn/tan, Grn/Blue
power snatch: worked up to 92#
BB Lunges: 1st set with 88#, last 3 sets with 80#
Pullups: 5,5,5 with red band
DB Press: 20,15,15
Leg Press: orange and tan
conditioning: 68 reps. alternated sets of 10 rx'd
Power Snatch: 132,137,142,152,157 - missed second rep, I blame the ankle wich wouldn't let me jump)
BB Lunges: 132 across - good weight, maybe could have done 5# more
Pull-ups: 5 each round
Weighted DB Press: 35,40,45 - 45# was tough and I'm not sure if I was able to lock out last rep
Reverse Leg Press: Green band
Conditioning: 70 reps at 6 minutes - I did 10 cleans 10 wall balls.
Wall balls hurt the ankle more than any other exercise today.
This one was technique then others
P. Snatch : 5x2x 65kg. worked on form
BB lunges (front rack) 4x7x65kg
Pull ups : 11/10/10
DB press: 16kg KBs across
No band so used 5kg ankle weights while on four (Pilates like, lucky I was alone)
CWOD : DNF, started the cleans. On rep # 5 felt dizzy so decided to quite and fight another day.
me: worked up to 145 (pr)
se: 120 all sets
re: pu 12,12,10
press: 25#, 30, 30
rlp: done
con: 6:05
thanks for the free programming, love the site.
luke
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