Monday 12/27/10

Phil:

Clean and Jerk
Heavy Single


Snatch
5 x 1


5 rounds for time of:
Shuttle Drill, 20 yds-40 yds-20 yds
8 KB Swings, 2 pood, 1.5 pood
16 Push-ups

Rest 1 minute between rounds. For the shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through the original starting point. Then perform the 8 KB swings and 16 push-ups. Rest 1 minute and repeat for a total of 5 rounds.

Record times for each round.
(Courtesy of CF Football)
Posted by Phil
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1 comments:

Phil said...

Clean and Jerk - heavy single
Worked up to 215, then stopped - back was aching a bit.

Snatch - 1 rep EMOM
135-1
145-1
155-5

Metcon
As we did in January, we changed the 20-40-20 yd shuttle drill to 2 downbacks on volleyball court (lengthwise = 20 yards each way) - it amounts to same total distance of 80 yards.
Round 1: 48.88 (51.77)
Round 2: 48.64 (52.08)
Round 3: 48.87 (50.32)
Round 4: 52.42 (52.24)
Round 5: 1:06.49 (1:03.46)

The times in parentheses are from the last time we did this (01/07/10). In terms of average time, I probably beat my old times, but as with last time, the push-ups started to get me toward the end. I think my last round was 8,3,3,2.

December 28, 2010 at 9:49 AM

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