Friday, June 27, 2014

Friday 6/27

Lifting:
a. 7 Sets: 1 High Hang + 2 Hang Squat Snatches
b. Split Jerk: 5 x 3 (do not go above 65% of your 1RM, we are looking for speed)

Squats/Accessory:
A. Back Squat: 6 x 2 @ 80%
B. OHS: 15-12-9 rest as needed between sets
C. Bulgarian Split Squat: 4 x 8 (Each Leg)

3 Rounds
400 m Run
20 Deadlifts (Unbroken, TnG)
*The goal here is to choose a weight that you can hit unbroken for all 3 rounds. We will be doing similar workouts in the next 2 weeks, so you can be conservative here and then increase as necessary in coming weeks

2 comments:

  1. Did the Filthy Fifty on Thursday, first time ever...It was rough, need to work on pushing myself again. Will get there, just slow getting back in. Something I will want to do again in a few months.

    Friday: Did KCR WOD:
    100 DU
    25 slam balls 30#
    20 tire flips
    50 box dips
    50 situps
    25 OHS at 65#
    25 T2B
    50 Air Squats
    25 Snatches at 25#

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  2. I did the squat strength 7/2

    Squats/Accessory:
    A. Back Squat: 6 x 2 @ 80% - 165# - felt good today
    B. OHS: 15-12-9 rest as needed between sets - wasn't sure if these were supposed to be all the same weight, but I worked up as I went - so 95#, 105#, 115#. My shoulders and wrists fatigue before my legs do on these. Plus, I felt really out of breath by the end of the 15 and 12 sets from keeping my core engaged. These were challenging, but doable.
    C. Bulgarian Split Squat: 4 x 8 (Each Leg) - Yikes! These were hard, and I only used 20# dbs (well, first set was with 25s). I did use dbs, I'm assuming that was the idea, not a barbell...?

    After that, I did Oly class with Jess. We did 3x3 split position presses, then 5 sets of the following complex - 3 hip cleans (bar starts in your hip crease, basically only get power from your extension) into 3 dips and one jerk (work up to a heavy) - I ended at 145#. Lastly, we did 3 sets of 5 clean lift-offs with our max clean (165#)

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