After a long vacation week of minimal wods and eating poorly....we are back.
Burgener WUx2
Warm up snatch/clean&J
WOD
10/1 reps
9/2
8/3
.
.
.
3/8
2/9
1/10 of:
135#/75#
Cleans
Press
(racking allowed: otherwise I (liz) would have been cleaning every press later in the wod)
Liz:
started out with 75# and full squat cleans. made it to 5/6 round and changed to 65# with power cleans. i was at muscular failure on the presses since 75# is 88% of my 1RM. We stopped time at 20:00, but i finished all the reps probably 3 min later with push jerks. heinous.
Showing posts with label dumbbell press. Show all posts
Showing posts with label dumbbell press. Show all posts
Wednesday, December 2, 2009
Saturday, November 14, 2009
Saturday 091114
Hang Snatch 80% 3r, 75% 2x3
Clean & Jerk 80% 2c/1j, 80% 1/2, 80% 2/1, 80% 1/2, 80% 1/1
Snatch Pull 80% (of 110%) 3r, 85% 3x3, 80% 3r, 80% 2r
Front Squat 80% 3r, 85% 2r, 80% 4x3
Good Mornings 80% 3x3, 80% 2x2
Then max reps of:
Dumbbell Press
L-hangs
GHD
Liz:
HS: 65, 65, 65
C&J: 95, 105 for the rest
SP: 85, 95x3, 85, 85
FS: 105, 115 for the rest
GM: 85, 95x2, 115x3
10 reps of 25# DBP
5 reps L-sit
22 GHD
Daniel
WU HS: 5x65, 3x95, 3x115
HS: 155, 145, 145
C&J: 165, 185, 205, 205, 205
SP: 185, 195x3, 185, 185
FS WU: 5x165, 3x195, 3x225)
FS: 260, 275, 260x4
GM: 225x3, 225x2
Clean & Jerk 80% 2c/1j, 80% 1/2, 80% 2/1, 80% 1/2, 80% 1/1
Snatch Pull 80% (of 110%) 3r, 85% 3x3, 80% 3r, 80% 2r
Front Squat 80% 3r, 85% 2r, 80% 4x3
Good Mornings 80% 3x3, 80% 2x2
Then max reps of:
Dumbbell Press
L-hangs
GHD
Liz:
HS: 65, 65, 65
C&J: 95, 105 for the rest
SP: 85, 95x3, 85, 85
FS: 105, 115 for the rest
GM: 85, 95x2, 115x3
10 reps of 25# DBP
5 reps L-sit
22 GHD
Daniel
WU HS: 5x65, 3x95, 3x115
HS: 155, 145, 145
C&J: 165, 185, 205, 205, 205
SP: 185, 195x3, 185, 185
FS WU: 5x165, 3x195, 3x225)
FS: 260, 275, 260x4
GM: 225x3, 225x2
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