December 17, 2012
1) Snatch:
8 sets x 1.1.1 @ 75% – 85% 1 RM
rest 2 min between sets
2) Squat Clean:
3 sets x 1.1.1 @ 80 – 85%
rest 2 min between sets
3) Snatch Pulls
5 x 3 reps @ 110% 1RM snatch
4) 3 rounds of (choose your biggest weakness):
A) Run 800m or Row 1,000m &
B) 20 handstand push ups or 10 push press (165/105lb)
1) 8 sets x 1.1.1 @ 175lbs
on set 3,9,and 10 had 1 miss on each set.
2) Squat Clean:
3 sets x 1.1.1 @ 220lbs
Due to time did not do snatch pulls
WOD: a) 800m run
b) 20 hspu
time: 13:30
Snatch:
4 x 1.1.1 @ 145 lbs
2 x 1.1.1 @ 150 lbs
2 x 1.1.1 @ 155 lbs
(really liked doing this percentage and this number of reps)
Squat Clean:
3 x 1.1.1 @ 220 lbs
Did not do snatch pulls due to time (will get them in later)
Wod–chose 800 meter runs and 20 hspu’s
Took 18:14 (hspu’s got me on the last round–I will keep working on them)
Snatch 8×1.1.1.@110lbs
(not so easy for me got tired at end)
Squat Clean: 3×1.1.1.@135lbs Snatch Pulls 5×1.1.1@155lbs Wod 800 meter run s and 20 hspu’s Took 19:49 (need to work on hspu’s) “hell i need to work on everything”
85 lb on snatch
105 lb on squat cleans
115 on snatch pull
Did 800 meter runs and hspu for wod
16:29