Wednesday
Snatch: 6×1
Snatch Pulls: 3×3
Back Squats: 4×1
Pull Ups: 3×12
Curls: 3×8
Archive for April, 2009
WOD: Wednesday
Wednesday, April 29th, 2009 at
9:59 pm
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WOD: Monday
Monday, April 27th, 2009 at
10:00 pm
Monday
Clean and Jerk: 6×1
RDL’s: 3×3
Rack Jerks: 3×3
Front Squats: 4×1
Incline Dumbbell Press: 3×15
WOD: Friday
Friday, April 24th, 2009 at
7:58 pm
Friday
Snatch 4×1@ 95%
Clean and Jerk: 4×1 @ 95%
Front Squat: 4×3 @ 95%
Dips: 4×8
WOD: Wednesday
Wednesday, April 22nd, 2009 at
7:54 pm
Wednesday
Snatch: 5×1@80%, 5×1@85%, 5×1@90%, 5×1@95% (only 1 minute rest between sets for the first 15, then take as long as you want for the last five).
RDL’s: 4×3@95%
Pull Ups: 4×8
WOD: Monday
Monday, April 20th, 2009 at
7:53 pm
Monday
Snatch 4×1@ 90%
Clean and Jerk: 4×1 @ 90%
Front Squats: 4×3 @ 95%
Clapping Push Ups: 4×8
WOD: Friday
Friday, April 17th, 2009 at
7:51 pm
Friday
Clean and Jerk: 2x 5+2 @ 75%, 2×3 +2@ 80% , 2×2@ 85%, 2×1@90%
Front Squats: 4×3 @ 90%
Chin Ups: 4×8
WOD: Wednesday
Wednesday, April 15th, 2009 at
7:46 pm
Wednesday
Snatch 4×1@ 90%
Clean and Jerk: 4×1 @ 90%
RDL’s: 4×3 @ 90%
Incline Dumbbell Bench Press: 4×8
WOD: Monday
Monday, April 13th, 2009 at
7:41 pm
Monday
Snatch 2×5@75%, 2×3@ 80%, 2×2@ 85%, 1×1@ 90%
Front Squat 4×3 @ 90%
Pull ups 4×8
WOD: Friday
Friday, April 10th, 2009 at
7:39 pm
Friday
snatch: 4×1 @ 85%
Clean and Jerk: 4×1@ 85%
Front Squat: 4×3 @ 90%
Push Press: 4×8
WOD: Wednesday
Wednesday, April 8th, 2009 at
7:36 pm
Wednesday
Clean and Jerk: 5×1@ 75%, 5×1 @ 80%, 5×1 @ 85%, 5×1@ 90% (take only 1 minute rest between sets)
RDL’s: 4×3 @ 85%
Chin Ups: 4×12
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