Our third strength cycle begins tomorrow.
This entry was posted on Sunday, June 13th, 2010 at 12:17 and is filed under WOD. You can follow any responses to this entry through the RSS 2.0 feed.
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190*5, 225*5, 250*7.
Free standing hspu/hand walking work.
A. Snatch, max; 180 (PR by 5)
B. Clean, max; 230
C. Deadlift, 5 @ 285, 3 @ 325, 7 @ 365
5 rounds of:
1:00 AirDyne @ 75 rpm
3:00 AirDyne @ 50 rpm
that is HOOOTTTTTT
Run 60 sec @ 85%
Rest 5 min x 8
(perform HSPU practice for 10 min b/t sets 4 and 5)
rest 4+ hours
A. Snatch Grip Dead Lift @ 6011; 6-8 x 5; rest 2 min
B. High Hang Power Snatch – 3-4 x 5 – 80% effort; rest 1 min
C. GH Raises with bands @ 20X0; 12-15 x 4; rest 90 sec
Running felt good. Definitely challenging to hold pace. HSPU work felt fine. Worked on some holds and depth.
A. 135×6 all sets. Tempo killed the grip
B. 115×3 all sets. Sacrificed weight for form.
C. 8 with band/4 without x3. 6 with/6 without x1.
Also got my first strict MUs today
15:00 warm up run. 4x 300m sprint w/ 3min rest 56, 51, 50, 49
There’s that Garris guy again.
OPT (See McNaughton):
Subbed AirDyne & decreased rest to 3:00. Kept RPM at 65-70. HSPUs were 2-leg and 1-leg kipping and worked on negatives.
C. Started and a sharp pain went through outside of right knee, so left those out today.
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