Thursday, December 5, 2013

Friday 12.5.13








1. Not for Time
Five sets of:
Weighted Pull-Up x Max Reps @ 53/26
Rest 20 seconds
Strict Pull-Ups x Max Reps
Rest 3 minutes

2. For Time
5 rounds
Row 500 Meters
20 Hand Release Push-Ups
40 Double-Unders

3. Snatch
5 rounds of
1-1-1 @ 75-80%
(rest 10 seconds between singles)
Rest as needed

4. 3-Position Clean + Jerk
1-1-1-1-1
(high hang, mid-thigh, floor)
Heavy but manageable
Rest as needed

*Perform Jerk after Clean from floor

5. Front Squat
5-5-5
@ 80-85%
Rest as needed

6. Good Morning
8-7-6
*2 seconds down, explode up. (no jump)















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6 comments:

  1. UnknownDecember 6, 2013 at 10:35 AM

    1. @53 lbs 6, 6, 7, 6, 6
    Strict: 8, 8, 6, 5, 5
    2. 23:45
    3. 185 missed first two reps on round 1, landed every one afterwards
    5. 295 lbs
    6. 95 lbs

    ReplyDelete
  2. UnknownDecember 6, 2013 at 11:03 AM

    1. @70
    5,9
    4,8
    3,9
    3,5
    2,7

    2. 20:13

    ReplyDelete
  3. UnknownDecember 6, 2013 at 5:45 PM

    1. Alternated chin-ups without band and banded strict pullups 3/10/3/8/10
    And strict pull-up negatives 5/6/5/7/4
    2. 27:26 DUs got much better-thank you. Josh for forcing me to do them!
    3. 55/55/60/65/65
    4. 55/65/75/75/85 f on high hang
    5. 95/115/130
    6. Bar only

    ReplyDelete
  4. UnknownDecember 6, 2013 at 7:57 PM

    1. Weighted Pull-ups:
    3-3-2-2-2
    Strict Pull-ups:
    6-5-5-5-4

    2. 20:07
    3. 105
    4. 115-115-115-125-125
    5. 155-155-155
    6. 85-75-75

    ReplyDelete
  5. UnknownDecember 6, 2013 at 8:21 PM

    1. Technique?
    2. 17:58
    3. Technique
    4. Technique
    5. 275#
    6. 135- 95- 95

    ReplyDelete
  6. UnknownDecember 7, 2013 at 5:26 AM

    1. 1 strict pu, 5 negatives x 5 rnds
    2.
    3. 80
    4. 85-95-105-115-115
    5. 85-85-85
    6.

    ReplyDelete

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