October 17, 2012
1) Work up to a heavy snatch in 10 min or less. Complete 3 sets of 1 rep at 90% of today’s max snatch.
2) Work up to a heavy clean & jerk in 10 min or less. Then complete 2 sets of 1 rep at 90% of today’s max.
3) Overhead squat
3 x 3 @ 95-100% of 3RM
4) 3 rounds for time:
8 x kettle bell swings (90/70 lb)
20 burpees
20 toes to bar
rest 2 minutes
Snatch 105lb- 5 lb pr!
Clean and jerk 120
Ohs 3 sets of 95 lb
Wod- 2:54, 3:02, 3:03 ( used 70 lb kb for the first time)
You are BAD ass!!!
Alternate workout
3 rounds
30 sec L sit
5 pistols
24 kg one arm snatch-10 reps
3 rounds
20 Russian kb swings -32kg
15 ghd sit-ups
200 m run
All kb swings unbroken
2:00, 2:06, 2:06
Snatch 170
Clean and Jerk 185 (focused on footwork today-need work)
3RM OHS 205
WOD 2:08, 3:12, 4:07 (I hate burpees) 90 kb is brutal!
Got to WOD with Master William! 🙂
Snatch -70 3sets@60
C&J – 100 2 sets@ 90
Ohs-3×3@85
WOD 20kg kb
2:34,3:41,3:40