1. Snatch
1RM
2. Squat
5×7 Front Squats Across
3. Gymnastics Benchmark
Max unbroken strict C2B Pull ups
4. 5 RFT:
7 Dead Lifts, 275/185 (Scale 100Kg)
30 Air Squats
7 Strict HSPU
lundi 28 juillet 2014
vendredi 25 juillet 2014
jeudi 24 juillet 2014
WoD - Back Squat + Snatch Ladder
1. Squats
10×3 Back Squats, across (110kg)
2. Ascending Ladder for 7 minutes
20 DU, 1 Power Snatch(115/80)
20 DU, 2 Power Snatch
20 DU, 3 Power Snatch
Power Clean 100Kgs (Crade mais ok)
mercredi 23 juillet 2014
WoD de mercredi 23/07/2014
1. Clean
1RM Power Clean
2. Squats
7×5 Back Squats, across
3.OT2:00 for 7 rounds:
5 Power Cleans (70%)
30 DU
7 Strict C2B Pull ups
4. Press
EMOMx10: 2 Strict Shoulder Press
5. Accessory Work
3-4 rounds, NOT for time of:
15-20 Close Grip Bench Press
15-20 Banded Triceps Push Downs
15-20 DB Reverse Flyes
1RM Power Clean
2. Squats
7×5 Back Squats, across
3.OT2:00 for 7 rounds:
5 Power Cleans (70%)
30 DU
7 Strict C2B Pull ups
4. Press
EMOMx10: 2 Strict Shoulder Press
5. Accessory Work
3-4 rounds, NOT for time of:
15-20 Close Grip Bench Press
15-20 Banded Triceps Push Downs
15-20 DB Reverse Flyes
PR bar muscle d'hier (11réps)
mardi 22 juillet 2014
WoD - Muscle Up - Snatch et Berretta
Début de séance try PR max bar muscle up
Puis séance
1. Snatch
EMOMx15
Min 1: 1 rep @ 30# under PR
Min 2: 1 rep @ 25# under PR
Min 3: 1 rep @ 20# under PR
Min 4: 1 rep @ 15# under PR
Min 5: 1 rep @ 10# under PR
Repeat 3x
2. WoD Berreta
For time:
20 Thrusters
20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat
*Every minute, on the minute complete 5 Burpees.
Guys: 95#
Girls: 65#
Puis séance
1. Snatch
EMOMx15
Min 1: 1 rep @ 30# under PR
Min 2: 1 rep @ 25# under PR
Min 3: 1 rep @ 20# under PR
Min 4: 1 rep @ 15# under PR
Min 5: 1 rep @ 10# under PR
Repeat 3x
2. WoD Berreta
For time:
20 Thrusters
20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat
*Every minute, on the minute complete 5 Burpees.
Guys: 95#
Girls: 65#
lundi 21 juillet 2014
WoD - Helen/Squat/Bench/Bench+C2B
1. “Helen”
3 RFT:
400m Run
21 KBS, 1.5 pood/1 pood
12 Pull ups
2. Squats
5×7 Back Squats Across
3. Bench Press
2RM
4. 5 RFT:
12 Bench Press, bodyweight/70% of bodyweight
10 Strict C2B Pull ups
3 RFT:
400m Run
21 KBS, 1.5 pood/1 pood
12 Pull ups
2. Squats
5×7 Back Squats Across
3. Bench Press
2RM
4. 5 RFT:
12 Bench Press, bodyweight/70% of bodyweight
10 Strict C2B Pull ups
Eat Big Lift BIIIIIG (bench press à 500kg!!!!)
vendredi 18 juillet 2014
WoD - Bergeron power
1. Squat
10×3 Front Squat, across
2. Complete As Many Reps As Possible in:
1 minute of Power Snatches, 135/95
1 minute rest
1 minutes of Muscle ups
1 minute rest
1 minutes of Power Clean and Jerks, 155/105
1 minute rest
1 minutes of Muscle ups
1 minute rest
1 minutes of Dead Lifts, 225/155
1 minute rest
1 minutes of Muscle ups
3. “The Good Life”
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20″ – Games Standards
10×3 Front Squat, across
2. Complete As Many Reps As Possible in:
1 minute of Power Snatches, 135/95
1 minute rest
1 minutes of Muscle ups
1 minute rest
1 minutes of Power Clean and Jerks, 155/105
1 minute rest
1 minutes of Muscle ups
1 minute rest
1 minutes of Dead Lifts, 225/155
1 minute rest
1 minutes of Muscle ups
3. “The Good Life”
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20″ – Games Standards
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