Wednesday September 21, 2016
Strength: Jerk progression: Press Push press Push jerk Jerk no dip (split) Split jerk WOD: 2:00 ME calorie row, 1:00 rest 2:00 ME thrusters (95/65), 1:00 rest 2:00 ME calorie row, 1:00 rest 2:00 ME thrusters, 1:00 rest
Tuesday September 20, 2016
Strength: 5×3 deadlift – work up in weight each set 5X3 strict press – work up in weight each set WOD: 3X Run 400m 15 snatch (95/65)
Monday September 19, 2016
Strength: 5×1 back squat – work up to at least 85% for last rep 5 front squat + 15 back squat (add 5# to last week) No rest between the 20 squats WOD: Cindy 20 minute AMRAP 5 pull up 10 push up 15 air squat
Bonus 9/12-9/16 Regionals 2011.3
Regionals 2011.3 21-15-9 reps for time of: Deadlift (315/205lbs) Box jump (30”/24”) 12:00 time cap
Friday September 16, 2016
Strength: 4 x 5 Press 4 x 5 Good mornings 1X through snatch progression to warm up for WOD WOD: 20 minute EMOM 1 snatch per minute – start heavy, and go heavier Score is the lowest weight you used for any round