02.03.2014

WARM-UP: AMRAP in 3:00 5 Bent over Rows 5 Cleans 5 Press 5 Backsquats STRENGTH: Backsquat: Hit a set every 1:30 1×5 @ 60% 1×5 @ 70% 1×3 @ 80% 1×2-3 @ 90% 2×3 @ 80% 1×10 @ 40% WOD: OTM for 16:00 Clean & Jerk (work up to as heavy as possible) WOD: OTM […]

05.22.2013 [wednesday]

Max-Effort Upper Max-Effort Lift: 20:00 Close grip bench: warm up: 10@bar, 8-10@45%, 5-10@65% work set: 5@75%, 3@85%, 1+@95% back off: 10@50-60% Pulling Superset: 4 Rounds 8 Bent over rows (underhand grip) 12 high hang muscle snatch WOD: For Time: 21-15-9 Push Press @ 135/95# Supine Ring Rows Recovery: Banded Distraction Chest Smash Super front rack