Saturday, June 14, 2014

Week 2 - June 2014

STRENGTH
3 x 21 Rep Max
Front Squat
Behind the neck snatch-grip press
Snatch Grip Deadlift
Bench
If you fail 1 set --> drop to 15 rep max

METCON 1
18 Minute clock
21 OHS 95/65 Must be strung ---> 250 M Row
if you fail to string 21 drop to 15, if you fail at 15 drop to 12, if you fail at 12 drop to 9....

METCON 2
5 Minute Max DU
Every fail 5 burpees as fast as you can... don't game... it is meant to destroy your lungs

SKILL
practice legless rope climbs
practice toes to hands on rope to minimize pulls to top

STRETCH
Look on wall posters and work ankle mobility

OLY:
Tall Cleans (absolutely no knee / hip movement) shrug and pull-under
10 at heaviest weight.


3 comments:

  1. Aim-50-70-85- bench
    93-123-143 DL
    6 Rds@ 21 per round +13 in 18 mins then 21 full in 18:26

    Andrea- 65-75-85 bench
    93/110/120 DL
    1-2 ->21
    3->20
    4-6->15

    Giulia 50-70X17 70X15 Bench
    93-123-143 DL
    6 Rds
    1@21
    3@15
    2@12

    5 Minutes of DU---NO score...

    ReplyDelete
  2. Front Squat: 125 (21 reps), 145 (19 reps), 155 (15 reps)
    Snatch Grip Push Press: 85 (21 reps), 105 (21 reps), 115 (21 reps)

    Cash out: 10-9-8-7-6-5-4-3-2-1 of Thrusters (95 lbs) and Toes-to-Bar - 19:05

    ReplyDelete
    Replies
    1. Bench Press: 100 (21 reps), 110 (21 reps), 120 (15 reps)
      Snatch Grip Deadlift: 145 (21 reps), 175 (14 reps - lost grip), 175 (15 reps)

      Delete