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.

Verified by MonsterInsights