Thursday 12/13/12
Level 1: Week 2 out of 2 (2/6) (match or beat last week/past numbers)
A) Snatch Sotts Press: x5s x3sets (15 min)
B) Pw Snatch from blocks & knee: 3,2,1 (30 min)
C) Pw Clean + Jerk: 3+1,2+1,1+1 (20 min)
D) Push Press: 3sx3
E) Military Press: 5sx5
F) Pullups (weighted if possible): 5sx5
G) Any other upper body assistance work desired
H) Abs: GHD or Decline Sit-up, etc: x10-15×3
Level 2: Week 2 out of 2 (2/6) (match or beat last week/past numbers)
A) Snatch Sotts Press: x5s x3sets (15 min)
B) Pw Snatch from blocks & knee: 3,2,1 (30 min)
C) Pw Clean + Jerk: 3+1,2+1,1+1 (20 min)
D) Push Press: 3sx3
E) Military Press: 5sx5
F) Pullups (weighted if possible): 5sx5
G) Any other upper body assistance work desired
H) Abs: GHD or Decline Sit-up, etc: x10-15×3
Level 3: Week 2 out of 2 (2/6) (match or beat last week/past numbers)
A) Snatch Sotts Press: x5s x3sets (15 min)
B) Pw Snatch from blocks & knee: 3,2,1 (30 min)
C) Pw Clean + Jerk: 3+1,2+1,1+1 (20 min)
D) Push Press: 3sx3
E) Military Press: 5sx5
F) Pullups (weighted if possible): 5sx5
G) Any other upper body assistance work desired
H) Abs: GHD or Decline Sit-up, etc: x10-15×3
CF Comp: Week 2 out of 2 (2/6) (match or beat last week/past numbers)
Level 1 or 2 Oly A-D
For this triplet: rest 30-60s between sets
E1) Kipping Pullups xF, F, F
E2) HSPU: set 1: strict xF set 2: kips xF set 3: strict xF TO Kips xF
E3) Ab Mat Situps: x25-50 each set
WOD 1
Skill practice (select area of weakness: walking handstand/handstand, double unders, etc)-5min
| WOD 2: | |
| MENComplete as many reps as possible in 7 minutes following the rep scheme below: | |
| 100 pound Thruster, 3 reps | |
| 3 Chest to bar Pull-ups | |
| 100 pound Thruster, 6 reps | |
| 6 Chest to bar Pull-ups | |
| 100 pound Thruster, 9 reps | |
| 9 Chest to bar Pull-ups | |
| 100 pound Thruster, 12 reps | |
| 12 Chest to bar Pull-ups | |
| 100 pound Thruster, 15 reps | |
| 15 Chest to bar Pull-ups | |
| 100 pound Thruster, 18 reps | |
| 18 Chest to bar Pull-ups | |
| 100 pound Thruster, 21 reps | |
| 21 Chest to bar Pull-ups… | |
| This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. | |
| WOMEN | |
| Complete as many reps as possible in 7 minutes following the rep scheme below: | |
| 65 pound Thruster, 3 reps | |
| 3 Chest to bar Pull-ups | |
| 65 pound Thruster, 6 reps | |
| 6 Chest to bar Pull-ups | |
| 65 pound Thruster, 9 reps | |
| 9 Chest to bar Pull-ups | |
| 65 pound Thruster, 12 reps | |
| 12 Chest to bar Pull-ups | |
| 65 pound Thruster, 15 reps | |
| 15 Chest to bar Pull-ups | |
| 65 pound Thruster, 18 reps | |
| 18 Chest to bar Pull-ups | |
| 65 pound Thruster, 21 reps | |
| 21 Chest to bar Pull-ups… | |
| This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. | |
