Friday 12/03/10

Phil:

Snatch
Heavy Single


Clean and Jerk
75% x 1 x 5


5 rounds for time of:
5 Burpees
5 DB Thrusters, 30% BW
5 KB Swings, 30% BW
5 Inverted Burpees

For the thrusters, each DB is 15% BW. For the swings, you can either use the same DBs you used for thrusters or use a single (albeit heavier) KB or DB with a 2-handed grip. This metcon comes (modified) courtesy of Catalyst Athletics.

Compare to 07/14/09.


Kiley:

Push Press
5-5-5-5-5-5


Metcon - same as above


Formerly posted:
7 RFT of:
5 HSPU
10 Deadlifts, 135#
10 CTB Pull-ups
20 Double-Unders
Posted by Phil
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2 comments:

Kiley said...

I changed the push press to
5-5-5-5-5

65
75
85
95 x 4 (might be a 4 rep PR)
105 x 1 (PR)
110 fail

Metcon:
Used 25# DB for the Thrusters
Used 45# for the KB Swings
Time was 7:58. Last time my weights were 20 and 40 and my time was 8:03. So...that's a decent improvement.

December 3, 2010 at 8:56 PM
Phil said...

Snatch - heavy single
135-1
145-1
155-1
165-1
175-f
170-f
170-1
180-1

Metcon
BW = approx 215#
Used 2 35# DBs for the thrusters and the swings. My time was 6:40. This is 13 seconds slower than the last time I did this. I'm about 15-20 pounds heavier than I was than, and I'm using 10 pounds more on the thrusters and the swings (30# DBs last time), so . . . I can do better, but I was decently pleased with this.

December 4, 2010 at 12:10 PM

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