Archive for March, 2010
Hang power snatch · 17 March 2010
Hang power snatch: 5 @70% of 1RM, 5 @80%, max reps @85%. Cash-out couplet, 3 x 10: Supermans Leg raises
3 Rounds · 16 March 2010
Three rounds (for time): Double-unders, 20 Push press, 20kg, 15 Burpees, 10
Rest · 15 March 2010
Olympic lifting practice: Muscle snatch Snatch balance Heaving snatch balance Snatch drop
Arizona Sectional WOD #1 (mod.) · 14 March 2010
Three rounds (for time) of: Deadlifts (100kg/70kg), 9 Kettlebell swings 24kg/16kg, 18 Run 400 metres
Press · 13 March 2010
Press 5 x 10 @ 70% of 1RM Cash-out couplet, 3 x 10: KB/DB windmills (5ea) Ab work of choice
Overhead Squat · 12 March 2010
Overhead squat: 5 x 10 @ 60% of 1RM; 20X1 (tempo)
Rest · 11 March 2010
Active recovery session. Rotate through the following, 5min per station: Light jog or row Foam roller work Mobility drills Stretching
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