Feb 10, 2012

Posted: February 10, 2012 in Wod

AM session

A: work up to heavy single squat clean thruster

B: 3 rds all out effort

250m row

10x squat clean thruster w/ 95#

15x Burpee

*perform with T-8 Titin weight vest

rest 3-4 min btw efforts

(*wanted to get 4-5 rds for a total working time of 8-10 minutes only got 3 due to class)

PM Session

Strength

*DO NOT raise percentages. Stick to EXACTLY what is written.

1) High-Bar Back Squat: 1X4 @ 70%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 85% – rest 2-3 min. between each set.

Notes on the High-Bar Back Squat.

2) Bench Press: 2X5 @ 80%, 2X5 @ 90% of 120120 – rest 2-3 min. between each set.

Conditioning

5 rounds for total reps of: (only got 3 rds due to class again…aaggghhhh)

ME OHS @ 155/105#

Notes: These should be fast up and down reps, as soon as you have to rest or reset your foot position the set is over. Go as fast as possible as long as possible, then drop the bar.

ME Ring Dips

Notes: These should be fast up and down reps, as soon as you have to rest or slow down the set is over. Kipping is allowed.

*Rest as needed between movements.

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s