Wednesday, 12.1.10
Warm-Up:
-PVC Work, Stretch, Mobility
Strength:
-Squat Clean- 45x5, 95x5, 135x5, 165x3, 185x3, 215x1, 225x1 PR
Conditioning:
-WOD-
10-8-6-4-2 Hang Squat Clean @135
5-4-3-2-1 Muscle'Up
50-40-30-20-10 Double'Under
Time - 12:51
(10x HSC, 5x MU, 50x DU, 8x HSC, 4x MU, 40x DU, etc.)
-Pushup- 3x25 (rest 2min./set)
Wednesday, December 1, 2010
Grease
Sunday, 11.28.10
Warm-Up:
-Foam Roll, PVC Work, Mobility
-Snatch + Hang Power Snatch + 3x OHS- 45x1, 3x1 @95
Conditioning:*
-Pushup- 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
-Abmat Situp, Unanchored- 30, 27, 24, 21, 18, 15, 12, 9, 6, 3
*This is done as all unbroken sets. Moving from Pushups to Situps, no rest. 20x Pushup, 30x Situp, 18x Pushup, 27x Situp, etc.
Warm-Up:
-Foam Roll, PVC Work, Mobility
-Snatch + Hang Power Snatch + 3x OHS- 45x1, 3x1 @95
Conditioning:*
-Pushup- 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
-Abmat Situp, Unanchored- 30, 27, 24, 21, 18, 15, 12, 9, 6, 3
*This is done as all unbroken sets. Moving from Pushups to Situps, no rest. 20x Pushup, 30x Situp, 18x Pushup, 27x Situp, etc.
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