Thursday 1.30.14

Essentials:
A. Med Ball Clean; 5×10; OT2min; (10min)
B. Romanian Dead lift; 5×3; @3111; OT2min; (10min)
+
9-15-21-15-9
KBS
Sit Ups

Fitness:
A. Hang Power Clean + Front Squat; 5×2; OT2min; (10min)
B. Dead Lift; 5×3; @3111; OT2min; (10min)
+
9-15-21-15-9
Power Clean and Jerk 75/55
6-10-14-10-6
toes to bar

Performance:
A. Vertical High Hang Power Snatch + vertical High Hang Squat Snatch; 5×2; OT2min; 50-60%; (10min)
B. Clean pulls; 5×3; OT2min; (10min)
+
9-15-21-15-9
Power snatch 75/55
toes to bar
+
Competitor Session 2:
Back Squat (Increase all loads by 5lbs from last week)
5@75% 3@80% 1@85% 3@85% 1@90%, rest 2min

3 comments on “Thursday 1.30.14

  1. ben on

    Fun times with the 9:30 am squad! Did Snatch complex at 135# and felt solid. Caught the snatch a little forward on a few sets. Used 315# and 325# on the clean pulls. Did WOD in 9:03 rx. grip should be getting better after this day! 😉

  2. Chris Fischer on

    Per:
    A. 115,125
    B. 275,285,295: kept a little lighter to make sure every rep had appropriate speed and position.
    +
    6:56, GRIP KILLER,
    +
    Will do squats tomorrow. No time today.

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