6 SEP AM WOD: 1) Snatch from Blocks @ Power Position: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed. 2) Clean & Jerk from Blocks @ Power Position (same position as Snatch): Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed. Strength 1) HBBS: 1X6@65%, 1X6@75%, 2X6@80% 2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec. 2b) 4X3 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec. Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work). 3a) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec. 3b) 3X8 Weighted Strict GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)
Posted on: Thu, 05 Sep 2013 15:02:48 +0000
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