Wednesday, 1-28-15

I’ll be in for the lunch session and try to get 1 & 2 in.

0745 at the Fred:
1. Snatch
A. Quickly work up to a heavy Front Squat
B. Quickly work up to a heavy Snatch Grip Push Press from behind the neck
C. Quickly work up to a heavy Snatch Balance
D. Quickly work up to a banded Snatch pull – loop a resistance band around the bar and stand on it. (The thin red bands at the desk should work.)

1145 at the Fred:

2. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(185, 135#)

*If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.
Minute 12 would be 5 of each, and minute 13 would be 6 of each.

– Scale as needed. However, if you don’t get to at least 5 rounds (minutes), scale down again and do 5 more minutes.

Bonus, if you either missed yesterday or are feeling particularly froggy:
3. Gymnastics Benchmark
75 C2B Pull ups for time

3 thoughts on “Wednesday, 1-28-15

  1. 1.a. 300 FS- first time hitting 300 since my back injury.
    B. 166 SG PP
    C. 166 Snatch balance (heaving)
    D. 132 banded snatch Pull

    2. With 135, worked through 11th minute (4 reps) and 5 power cleans/1 front squat of 12th minute.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s