Saturday 12/7/13

 

CLASSES CANCELLED TODAY DUE TO WEATHER

FITNESS:
Five rounds for time of:
20 GHD Sit-ups
15 ft Rope climb, legless, 3 ascents

BEING:
A. 1-1/4 BS @30X1; 4, 4, 4; rest 3mins
B1. close grip bench press @30X2; 5, 5, 5, 5; rest 90sec
B2. pendlay row @20X1; 6-8; rest 2mins
+
8 rounds for time
4 strict pull ups
7 ring dips
4 CTB pull ups kipping
7 HR pushups
AD 20cals

Notes:
A. – full depth, up to just parallel, back down and all the way up = 1 rep for BS
B1/2 – record weights used
– record time for workout

SHE:
A. BS @20X1; 3,3,3,3,3; rest 3 min (85%)
B. Split jerk; 2,2,2,2,2; rest 2-3 min
C1. 3 sets – Waiter walk x 100m; rest 30 sec
C2. Single arm DB row; 10-12/arm x 3; rest 30 sec
C3. DB tricep extensions; 8-10/arm x 3; rest 2 min
+
4 sets – constantly varied, choose different order/set:
[10 push press (80#), 12 pull ups, 3 MUps, 10 squat clean (80#), 10 BB step ups (80#)]

rest 4 min b/t sets

Notes:
– BS – full range of motion
– Heavy weight on waiter walk
– All 5 sets same times for aerobic work

STRENGTH & POWER DEVELOPMENT W10:
A. Snatch- 80%x1, 82%x1, 84%x1, 87%x1x2, 82%x1, 80%x1
B. Clean & Jerk- same as A
C. Snatch Shrug- 122%x5x3, 122%x4x2

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s