Week Commencing 03102016

Sunday 2nd (here as last week was holiday)

Snatch complex;

Snatch, hang snatch, OHS

Warm up, then 10@50

2*10 mins steady cycle

Monday 3rd;

Backsquat 

6 x 2@90% of 1rm 

1@117.5

3@115

1 rep, then fail at 115

1@110

5 rounds for time 

5 Deadlifts@125/90 

10 Burpee

3:31

60 kipping HSPU

70 OH lunges with 25kg plate

4*10

1*30

Tuesday 4th

3 rounds of:

2:30 intervals 

1)

400m Run

10 C2B 

2) 

20 KB Swings@32/24 

20 hand release push ups 

20 Air squats 

3) 

400m Run

15 wall balls 

4)

50 Double unders 

25 Sit ups 

Wednesday 5th

REST

Thursday 6th

~1 hour snatch warm up and practice

Including;

5*50

5*55

3*60

3*65

3*67.5

3*60

WOD

1k row

21-15-9

Burpee box jumps

24kg dumbell snatches

50 pull ups, about 30 c2b

Friday 6th

1RM clean and jerk

Got to 90 kg

WOD;

For time 

Grace 

Run 1 mile 

Grace 

*20 min time cap 

Did at 70kg

Time – 19:08

Saturday – bubs party, rest.

Sunday – rest – ill 😦

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