October 10, 2012
1) Work up to a heavy snatch. Complete 3 sets of 1 rep at 90% of today’s weight.
2) Work up to a heavy clean & jerk. Then complete 2 sets of 1 rep at 90% of today’s weight.
3) Work up to a 3 RM over head squat.
4) 3 rounds not for time:
3 -5 glute ham raises
3 – 5 front levers
yesterday’s WOD
times : 1:40, 1:43, 1:49, 1:50, 1:58
strict press 3 RM 135lbs
Snatch – Didn’t increase from earlier this week. Need to continue working on technique.
Clean & Jerk – 100#
3RM OHS – 90#
Snatch 90lb
Clean and jerk 120
Ohs. 95lb
Ladies – Those are some solid OHS for not having done them in a while – congrats!
Nice splits on those intervals LL Cool J!
PR snatch 80 lbs
Clean and jerk 100 lbs
OHSquat 85 lbsx 3 reps
From yesterday
2:29
2:41
2:46
2:51
2:47
Worked up to 175# on snatch, felt line crap!
225 C&J
PR on 3rm ohs, 93kg, 204lbs