Games Class:
1. Clean & Jerk
5x1 Heavy Across
2. Back Squat
2x5 Heavy Across
3. Goat Training - OTM for 20 min
(Pick one of the following A, B or C
based on greatest weakness)
A. C2B Pullups
Odd: 6 Squat Cleans, 135/95 or max rep Pistols
Even: 8 C2B
B. Muscle ups
Odd: 6 Squat Cleans, 135/95 or max rep Pistols
Even: 3-4 Muscle ups
C. Upper body pulling strength
Odd: 6 Squat Cleans, 135/95 or max rep Pistols
Even: 3 Weighted Strict Pull ups or 8 KBS, 88/70
6 comments:
Open Gym Worked Snatch, and clean and jerk.
1. 15 mins OTM snatch complex (high hang, hanging, and Power snatch)5x95,5x115, 5x135.
2. 15 mins OTM Hanging Clean and Jerk 5x3-135, 5x3-165, 5x3-185
Clean & Jerk 5x1: 185
Back Squat 2x5: 225
OTM for 20 min
Odd: 6 Squat Cleans 115#
Even: 8 C2B pull ups
Games prep
1. 165#
2. 175/195
3. 53# KBS/95# sqt clean
"1. Snatch Complex
Power Snatch + Squat Snatch - work up to a heavy set. No dropping between reps.
205# felt sloppy especially 195# in my toes. Wore lifting shoes could have been prob.
2. Thruster
1 RM - from a rack.
255# PR
3. Bigger ""Snake Bite""
21-15-9:
Squat Snatch, 115/80
C2B
6:40 real happy was 6:49 in 09' regional with 95# snatch
rest 15 minutes
4. 5 round for time of:
5 Bench Press - heavy
300m Row
3 min rest between rounds - Keep the same weight for all 5 sets. Post load and time.
235# 1:26,1:26, 1:24, 1:27, 1:34 (had to break final set of bench into 4-1) most rows were 1:01 last rd hit :59sec!"
Open gym worked on pull-ups - grip, hanging, kipping swing, chin over bar holds, and band pull-ups. Figure it's probably a tad overdue for me suck it up and use bands for select WODs instead of jumping ha...
C/J 5x1 265
back sqt. 295
4 muscle ups/135 sqt clean
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