shoulders

2017-07-11

Strength Squat Clean and Jerk (60% of max 155) 3 @ 80 3 @ 85 3 # 90 3 @ 105 Split Jerk (60% of max 155) 4 @ 95 4 @ 95 4 @ 95 4 @ 105 WOD 10 minute EMOM 5 rounds each of double unders and …

Weights / Strength 3 front squats + 2 push jerks (125) 3 front squats + 2 push jerks (135) 2 front squats + 2 push jerks (145) 3 back squats (with 5 second pause at bottom) (165) 2 back squats (with 5 second pause at bottom) (175) 3 sets of …

2017-07-04

Squat Clean & Jerk 3 @ 95 2 @ 115 2 @ 125 Push Press 4 @ 95 4 @ 105 4 @ 115 4 @ 125 14 min WOD 7 rounds @ 8 reps of decline push-ups 7 rounds @ 100m sprint 5 turkish get-ups 25# dumbbell

2017-07-02

Warm up with Owen 4 rounds 250m row 5 push-ups 5 box jumps 5 sit-ups Time 13:01 WOD 15 – 12 – 9 – 6 – 3 Push-ups Hang cleans (95/65) Box jumps (24/20) 20 d/u after each set Time: 10:24 Rx

2017-06-27

Weights with Grant Bench press 10 @ 65 10 @ 85 10 @ 95 10 @ 105 10 @ 115 10 @ 140 5 @ 160 1 @ 190 1 @ 191.5 fail Grant 1 @ 110 pr Push press 10 @ 65 10 @ 85 10 @ 95 10 …

2017-06-25

Strength program with Kat: Back Squats 3 x 155 3 x 165 3 x 175 3 x 185 Snatch Press 3 x 50 3 x 55 3 x 60 3 x 65 Front Squat + Push Jerk 2 + 2 @ 115 2 + 2 @ 125 2 + 2 …

2017-06-22

Weights: Shoulder press 10 @ 65 10 @ 85 5 @ 95 5 @ 95 (push press) 5 @ 105 5 @ 110 (push press) Deadlifts 10 @ 225 10 @ 245 10 @ 265 2 @ 295 2 @ 305 1 @ 310 Bench 8 @ 135 6 @ …

2017-06-20

WOD 21 min AMRAP 5 deadlifts (155) 10 pull-ups 15 push-ups 20 squats 25 Kb swings (1.5 pd) 30 sit-ups Total: 3 rounds + 2 push-ups (headache + heat)

2017-06-15

WOD 3 rounds 50 d/u 35 sit-ups 20 shoulder to over head w/ kb (1 pd 10 each arm) Time: 8:54 1 min rest start 4th round at 9:54 and finished at 12:51

2017-06-13

WOD 14 min AMRAP 42 d/u 21 kb 12 cal row Total: 4 rounds + 40 d/u (1 pd kb on first 2 rounds, 1.5 pd on remaining 2 rounds)