Friday 18.10.13

07:00 am

AMRAP 20 @80%
20 cal row
20 cal skierg
- 6 rnds, used this as a recovery piece.

10:30 am

A. 3 bench press @70%, every minute on the minute x9
- 70kg

B1. 8-12 snatch grip strict press x 4 sets - 1:00 rest
- 30kg

B2. Max unbroken strict C2B pull ups x 4 sets - 1:00 rest
- 7, 5, 5, 4

AMRAP 20
10 wall climbs
50m farmers walks @32kg/ea
100 double unders
50 down and ups
- 2+50m fw

4:30 pm

Accumulate 50 ring scarecrows
- Complete.

Snatches & DWF Team Training

BB Gymnastics - Snatch Focus
Snatch - 2x2@70%, 2x2@80%, 2x1@90%, 2x1@95%
60
65
75
77.5

Snatch Grip Deadlift - 3x5 (pause at knee)
90x3

Behind Neck Snatch Grip Push Press - 3x5
50
60
65

Rest 30 mins

DWF Team Training
Conditioning - in 3's (one male two female)
For Time:
75 Two arm KB thrusters - 16/24kg
50 T2B
75 Single arm KB snatches (alternating) - 16/24kg
50 Box jumps - 24/30"
75 KB swings - 24/32kg
50 C2B pull ups

15 ish

Can't remember what the exact time was just remeber the 15.

Team Relay
Each person completes
30 Double unders
15 Plate burpees (Regional standards)
1 Rope climb - Arms only for men
10m Sprint

8:01

Snatch Focus

BB Gymnastics - Snatch Focus
Snatch Balance - Work upto 60% 1rm, focus on speed
20x3
30x3
40x3
50x3

Held the bottom position for a 5 count each rep.

7x2 Hi-Hang Snatch
40
50
60
65x(1)
65
67.5
70x(1)

3x3 Snatch Grip Deadlift
80
90
100

Conditioning
For time
100 Double unders
Then
5 Rounds
20 Box jumps - 30"
15 KB swings - 32kg
10 Wall balls - 9kg to 12ft

14:30 Rxd

Time is a bit of a guess could be 30s slower or quicker, the timer got turned off at 10:31 then restarted for the second heat of the class. I finished on 3:00 and added an extra minute.

Midline
3xME L-sit hold - 1min rest
27
15
11