OHS
5/3/1 - Week 3
75% x 5
85% x 3
95% x 1+
Snatch Technique Work
75% or less
For time:
50 ft. Farmer's Carry
10 Burpees
50 ft. Farmer's Carry
9 Burpees
50 ft. Farmer's Carry
8 Burpees
.
.
.
50 ft. Farmer's Carry
1 Burpee
The prescribed load for guys is two 55# DBs, and the prescribed load for girls is two 35# DBs.
Kiley:
Back Squat
3 x 5
For time:
50 ft. Farmer's Carry
10 Burpees
50 ft. Farmer's Carry
9 Burpees
50 ft. Farmer's Carry
8 Burpees
...
50 ft. Farmer's Carry
1 Burpee
2 - 1 pood KB's
Posts
3 comments:
Back Squat
Warm-up
45 x 5
85 x 5
125 x 3
Working set
145
Got 5,5,3 so that's exciting since 145 x 5 is a PR! =) I worked on sitting back and that also seemed to help my knees stay out better, too. Also, this was a good warm-up. I'm trying to not to a zillion reps for my warm-up, but also actually BE warmed up...getting better.
Metcon 5:13
Squat
45 - 7
165 - 5
275 - 5
-------
335 - 3
335 - 1
335 - X
Power Clean
95 - 3
135 - 3
165 - 3
185 - 3
195 - 1
205 - x
50ft farmer's carry - 55# each arm
10 burpees
...
...
...
Repeat down to 1 burpee.
6:14
OHS
5/3/1 Week 3
75%x5, 85%x3, 95%x1+
TM = 215
-----
160-5
185-3
205-3
I think 205 x 3 might be a PR. At any rate, it's the most I've ever OHSed.
Did some snatching up to a double at 145.
Farmer carry and burpee metcon
4:33
For fun, I used a 1.5 pood KB and a 55# DB, alternating hands on each trip across the court.
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