SWOD
ME
Hang Power Clean
Warm-up sets: x3 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 min clock
SE
Overhead Squat
Warm-up sets: x3 x5
Work sets: x6 x6 x6 x6 (sets across)
Rest time: 2 min clock
RE
3 sets of:
DB Push Press - x20
superset w/
DB Single Arm Rows - :30 seconds, each arm
(Go heavier than last week)
CWOD
For time:
Power Snatch, 15 reps
Go as heavy as possible.
Post all results to comments.
5 comments:
Hang pwr cleans- 198, 988, 203 (fail), 203, 208
Overhead squats- 154 across
DB pushpress and rows- 45, 40, 25 (my arms were trashed from overhead squats and I wanted to save some for snatches)
Hang Power Clean - 120#,132#,142#,154#(fail),142#
Overhead Squats - 98# across
DB Push Press - 35#
Single Arm Rows - 35# 24 reps each arm, 3 sets
Hang Power Clean - 208, 213, 220, 225, 230
Overhead Squat - 142
DB Push Press/Row - 50#
Hang Power Clean - 164,179,198,203,208 (failed)
Overhead Squat - 108
DB Push Press - 25
DB Row - 50 (r/l): 26/26,15/15,16/17
Hang Power cleans: 208, 220, 230, 242, 252 Fail. I know I can get 252. I need to drop a little lower.
Overhead squat. 79# across. Mobility is still kicking my butt on this movement.
DB Push Press: 40# across
DB Row 45# 20 each arm, 50# 16 reach arm, 50# 14 right arm, 16 left arm
Post a Comment