Week Commencing 23012017

Monday 23rd

 

5*  1 Snatch, 2 hang snatch complex @55

 

Snatch

1@60

1@65

1@70

Fail 75

2@65

 

Overhead squat

5*2@65

 

Squat – very narrow stance (hip width or less)

5@65

5@80

5@90

5@90

5@100

 

5*5 strict c2b (at least 4 reps solid c2b each set, 1,2,5 all 5)

 

3 rounds

20 russian swings @32kg

20 box jumps @24″

20 Burpees

7:26

 

Tuesday 24th

5 Rounds

1 min Rope climbs (scale as required)

1 min Abmat situps

1 min Row for calories

1 min 20” Box step ups (alternating) 2×20/12kg KBs

1 min Slam balls

1 min Broad jumps (across mat )

1 min HSPUs

1 min Rest

Scores – 120 / 124 / 131 / 127 / 127

 

Wednesday 25th

Possibly rest – didn’t record

 

Thursday 26th

Strict press 3×3 @80% of 1 RM – 60kg

WOD: 21 Power cleans 60/40 + 9 ring dips + 800 m run

15 power cleans 60/40 + 15 ring dips + 400 m run

9 power cleans + 21 ring dips + 200 m run

10:52

 

Friday 27th

Something – didn’t record

 

Saturday 28th

5*5 back squat @ 105

5*5 strict c2b (nearly all genuine c2b)

 

Sunday  29th

 

EMOM 20

1 length sled push @ 130kg on sled  (slipped a little, took between 21 and 22 minutes total)

 

 

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