October 30, 2012
1) Snatch:
3 sets x 3 reps @ 75% 1RM
Rest 10 secs between each rep
2) Jerk from Rack:
4 sets @ 75% clerk and jerk max
3) Bench Press
3 x 3 @ 95 -100% 3RM
(see 3RM on 10/15)
4) 3 rounds for time:
8 handstand push ups
15 chest to bar pull ups
run 400m
3 muscle ups
rest 3 minutes
Snatch:
2 x 3 @ 155
1 x 3 @ 145
1 x 1 @ 155
Jerk:
4 x 1 @ 175
Bench: 3 x 3 @ 215
Wod:
rounds were 2:30, 2:40, 2:35. Very fun wod.
Snatch
3×3 155
Jerk
4×1 175
Bench
3×255
3×275
1×285
WOD: 2:31, 2:41, 2:35, great wod!
3×3 145
4×1 175
Bench-3×225, 3×235, 3×240
Performance WOD-8:31
Did Deepsouth WOD 1 yesterday with 400 meter row instead of run in 9:16-Deadlifts got hard!
3×3 125lb Snatch
4×1 165lb Jerk
3×3 205lb Bench
WOD was a good one. Best time was 2:48. Forever on the last round becuase I got snake bit on the MU’s
Still need to get much stronger at MU’s
Snatch 80 lbs
Jerk 100 lb
Bench 100, 100, 105 lb
Wod – subbed 9 ring dips for muscle ups
5:45, 4:27, 4:33