20161210

20161210:

WEIGHTLIFTING (10:00 AM)
1. Snatch: 3×65, 3×70, 3×75, 2×80, 3x1x85

2. Clean & Jerk: 2+1×65, 2+1×70, 2+1×75, 2×80, 3x1x85

3. Back Squat: 8x3x80

4. Good Mornings: 4x4xAHAP

WOD (11:30 AM)
“Flying V”
500m Row
25 T2B
500m Row
15 Front Squat (155/105#)
500m Row
5 Rope Climbs
500m Row
15 Front Squat (155/105#)
500m Row
25 T2B

Comp:
SESSION 1: TRACK
Run 3x (4x400m :15 rest)
Rest 3 mins between sets
*Goal is to run the same 400m splits throughout the entire workout.

SESSION 2: GYM
1. Conditioning
5 RFT:
5 Bench Press (205/145#)
5 Power Cleans (205/145#)

2. Conditioning
3 RFT:
100 Double-unders
10 D-Ball Shoulders (150/100#)

3. Conditioning
“Flying V”
500m Row
25 T2B
500m Row
15 Front Squat (155/105#)
500m Row
5 Rope Climbs
500m Row
15 Front Squat (155/105#)
500m Row
25 T2B

Comments are closed.