Hang Power Snatch
4 x 2
Power Clean from blocks
4 x 2
Weighted Pull-ups
3 x 5
21-15-9 reps for time of:
Deadlift, 225#/153#
Push-ups
Then 100 Double-unders
P.M.
Below-knee Hang Power Snatch
165 x 2 x 4
Power Clean from blocks (2 45# bumpers and 1 35# bumper with PVC insert)
215 x 2 x 4
Pull-ups
62.5 x 5 x 3
Metcon
4:30
Showing posts with label hang power snatch. Show all posts
Showing posts with label hang power snatch. Show all posts
Friday 06/15/12
Pistol work
Bench Press
3 x 5
8 rounds for time of "Cindy"
Below Knee Hang Power Snatch
Build to heavy double
Pull-ups (supinated)
3 x 11
Pistols (all reps are per leg)
Foot on thick metal 10# plate for all sets
5 w/2 red bands
3 w/1 red band
3 w/5#
3 ---
3 ---
Bench Press
237.5 x 5 x 3
8 rounds of "Cindy"
7:21
Blah
P.M.
B.K. Hang Power Snatch
135 x 2
145 x 2
155 x 2
165 x 2
170 x 1 (got 2nd, but it wasn't power)
Pull-ups (sup)
3 x 11
Bench Press
3 x 5
8 rounds for time of "Cindy"
Below Knee Hang Power Snatch
Build to heavy double
Pull-ups (supinated)
3 x 11
Pistols (all reps are per leg)
Foot on thick metal 10# plate for all sets
5 w/2 red bands
3 w/1 red band
3 w/5#
3 ---
3 ---
Bench Press
237.5 x 5 x 3
8 rounds of "Cindy"
7:21
Blah
P.M.
B.K. Hang Power Snatch
135 x 2
145 x 2
155 x 2
165 x 2
170 x 1 (got 2nd, but it wasn't power)
Pull-ups (sup)
3 x 11
Tuesday 01/03/12
Phil:
Power Snatch
5 x 2
3 rounds for time of:
10 Burpees
20 Walking Lunges
30 Double-unders
What follows was originally a possibility:
Back Squat (LD)
2 x 5
Since VD was on Monday instead of Sunday (due to travel), I might skip the light squatting this week. I'd still like ID to be on Thursday, and since I've already got snatching today, I don't want to be stupid with respect to Thursday's squatting.
Kiley:
CFE Swim:
5 x 200y, rest :30
4 RFT of:
20 Wallballs, 14#
20 GHD Sit-ups
20 KB Swings, 1 pood
Power Snatch
5 x 2
3 rounds for time of:
10 Burpees
20 Walking Lunges
30 Double-unders
What follows was originally a possibility:
Back Squat (LD)
2 x 5
Since VD was on Monday instead of Sunday (due to travel), I might skip the light squatting this week. I'd still like ID to be on Thursday, and since I've already got snatching today, I don't want to be stupid with respect to Thursday's squatting.
Kiley:
CFE Swim:
5 x 200y, rest :30
4 RFT of:
20 Wallballs, 14#
20 GHD Sit-ups
20 KB Swings, 1 pood
Thursday 10/29/09
Sunday 11/01/09 - This past week as been a bit unusual with house-hunting and Kiley being sick, so I've been pretty much doing my own thing and not posting. I'll play a little catch-up regarding some of my workouts this past week and start posting new ones again.
Hang Power Snatch
Work up to a heavy triple.
Shoulder Press
5 x 5
Compare to 10/18/09.
Hang Power Snatch
Work up to a heavy triple.
Shoulder Press
5 x 5
Compare to 10/18/09.
Saturday 10/03/09
Hang Power Snatch
3-3-3-1-1-1
Compare to 03/16/09.
I'm guessing that a CFE running WOD might also take place sometime today, so I didn't bother posting a metcon. If you feel especially driven, give "DB Fran" a go.
3-3-3-1-1-1
Compare to 03/16/09.
I'm guessing that a CFE running WOD might also take place sometime today, so I didn't bother posting a metcon. If you feel especially driven, give "DB Fran" a go.
Friday 09/25/09
Time: 5:30 a..m
Hang Power Snatch
5-5-5-3-3-3
Compare to 03/04/09.
5 rounds for time of:
10 Slapping/Clapping Push-ups
10 Box Jumps, 30"/24"
Hang Power Snatch
5-5-5-3-3-3
Compare to 03/04/09.
5 rounds for time of:
10 Slapping/Clapping Push-ups
10 Box Jumps, 30"/24"
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