Squat and Snatch + Complex

1. OHS
Heavy Single

2. Snatch Balance
Heavy Single

3. Squat Snatch
Heavy Single

4. Front Squat
7×5, across

Oly Lifter power!

WoD
21-15-9 Complex (Je vais surement réduire la charge à 50Kg)

For time:
8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

WoD - 300 Challenge

WoD 300 Challenge
(Avec Seb)

- 25 pull-ups
- 50 deadlifts à 60 Kg
- 50 push-ups
- 50 box jumps
- 50 "floor wipers" (Les relevés de jambes au sol avec une barre chargée à 60 Kg)
- 50 "clean and press" Haltere de 15 kg ou Kb de 16Kg
- 25 pull-ups

Cap time 20 Minutes

Skill
HSPU Strict

Fin de séance 
Souplesse et mobilité

WoD - Open test

1. “Open Test”
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20
40 TTB
30 C2B
30 Burpees
20 Power Cleans, 60 Kg
20 Jerks, 60 Kg
10 Snatches, 60 Kg
10 Muscle ups

2. 5 RFT:
500-400-300-200-100m Row
5 Bench Press,90Kg
10 Bent Over Row, 70Kg
15 GHDSU

The man... The machine... The Fittest of all time

WoD - Competitor Snatch and co

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

WoD - Glenn

“Glenn”
30 CJ (135/95)
Run 1 Mile
10 Rope Climbs (Scaled with Towel Pull Ups)
Run 1 Mile
100 Burpees

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)

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

PR bar muscle d'hier (11réps)