back squat; 3-2-1 rest 5min
10 pullups x 3 rest 1 min
+
20 double unders afap rest 30s
10ohs 95lb- rest 1 min x 3
-form and speed
Tuesday, May 31, 2011
Monday, May 30, 2011
tues 31 may 2011
1. snatch touch and go practice, 10min work up to 135-practice swinging weight down to hip-crease
2. muscle up practice 10 min
+
400m run x 3; 95% effort
rest 3 min between sets
2. muscle up practice 10 min
+
400m run x 3; 95% effort
rest 3 min between sets
Sunday, May 29, 2011
Saturday, May 28, 2011
sun 29 may 2011
1. front squat 55% of max thruster weight from friday + 25% band tension: 8x2, 60s rest bt sets
2. push press 55% of max thruster weight from friday +25% band tension: 8x2, 60s rest bt sets
3. @ 85% of max thruster from friday, 1xpower clean, 1 thruster every 30s for 7 min
2. push press 55% of max thruster weight from friday +25% band tension: 8x2, 60s rest bt sets
3. @ 85% of max thruster from friday, 1xpower clean, 1 thruster every 30s for 7 min
Friday, May 27, 2011
Thursday, May 26, 2011
fri 27 may 2011
4 rft:
10 burpees onto 2, 45lb plates
10 db ground to ovhd 50lbs
+
3 sets of 15 GHDSU; rest 1min
10 burpees onto 2, 45lb plates
10 db ground to ovhd 50lbs
+
3 sets of 15 GHDSU; rest 1min
Wednesday, May 25, 2011
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