LeighRoy
Tuesday, September 30, 2014
Strict press, push press
A. Strict Press 3x5; rest 90 sec.
B. Push Press 5x5; rest 2 min.
A. 75, 85, 90(3)
B. 115, 125(4), 120(4), 120, 125
10 Min. AMRAP
100 Double Unders
50 Wall Balls #20/14
25 Toes To Bar
5 Strict Chest To Bar Pull Ups (rx+ muscle ups)
1+11
Saturday, September 27, 2014
Hang power snatch
Hang Power Snatches
5x5; rest 2 min.
90,95,100,105(4),105
Tuesday, September 23, 2014
Split jerk
Strength:
A. Split Jerk 5x1; rest 2 min
B. Push Jerk TNG 5x3; rest 90 sec
Wod: 10 Min AMRAP
15 Kb Swings #53/35 (rxt #70/53)
10 Box Jumps 24”/20”
30 sec Hollow Rock
A. 145,155,165,170,175(fail)
B. 135 for 3. Ran out of time
Wod: 6+2 rx+
Wednesday, September 10, 2014
DL/PC/hangPC complex
Strength: 5 Sets
5x Deadlift + 3x Power Clean + 1x Hang Power Clean; rest 2 min.
WOD: For Max Reps
3 Min. Calorie Row
-2 Min. Rest-
3 Min. Toes To Bar
-2 Min. Rest-
3 Min. Kettlebell Swings #53/35 (Rx+ #70/53)
Strength: 115,125,135,140,145
Wod: 151 total reps
Tuesday, September 9, 2014
Back squat
Strength: Back Squats
5, 1, 5, 1, 5, 1; rest 2 min.
Wod: 10 Min. AMRAP
10-15-20-25
…
Wall Balls #20/14
5 Pull Ups (Rx+ Chest To Bar Pull Ups)
Strength: 155,185,165, 195, 170, 205
Wod: 165 reps
Snatches
Strength:
A1. Kneeling Kettlebell Press x8 reps; rest 30 sec.
A2. Bent Over Barbell Rows x8 reps; rest 90 sec.
x5
WOD: 3 Rounds
10 Burpees Over Bar
15 Push Jerks #135/95 (Rx+ #155/105)
200m Run
A1. 26
A2. 85,85,85,90,95
Wod: 9:38
Oly class
3x3 @ 75% 100
2x2 @ 80% 110
1x1 @ 85% 115
5x5 snatch pull @ 115
Tuesday, September 2, 2014
Push press, clean and jerk
A1. Push press 8,6,4,2
A2. Ring dips 2,4,6,8
(:30/2:00)
A1. 105,115,125(3), 130(1)
A2. Done unbroken!!!!!!
Oly class
Clean and jerk
3x3 @ 70 (115)
2x2 @ 75 (125)
1x1 @ 80 (135)
Work on not moving my clean in between clean and jerk.
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