Triple 3

Triple3

For time:
Row 3,000 meters
300 double-unders
Run 3 mile (5km)

Fin de séance
mobility

06/08/2014

1. Squat
7×5 Back Squats, across

2. Deadlift
3-rep Heavy

3. EMOMx14
Odd:  7 Dead Lifts, 70% of 3-rep
Even:  200m Run

Double Grace

“Double Grace”

60 Clean and Jerks 60kg

-_-

Puis freestyle....

Monday 04/08/2014

1. Double Under (max unbroken)

2.Snatch
Technique à 50/60 Kg

3. Squats
5×7 Back Squats, across

4. “Jackie”
1K Row
50 Thrusters, 45
30 Pull ups

Friday 01/08/2014

1. Snatch Complex
5 sets of 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck

2. Squats
10×3 Front Squats, across

3. Pull ups
3 sets of 20 unbroken C2B Pull ups, rest as needed between sets

4. For Time:
21 Front Squats, 135/95
21 KBS, 70/53
400m Run
15 Front Squats, 135/95
15 KBS, 70/53
400m Run
9 Front Squats, 135/95
9 KBS, 70/53
400m Run

Une vidéo au top pour améliorer le mouvement

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