BLACKBOARD – 16 September 1014

Workload:

A1. On the minute perform: 

3 Snatches (78% 1 rep max)
2 Snatches (82%)
1 Snatch (85%)

3 Snatches (82% 1 rep max)
2 Snatches (85%)
1 Snatch (88%)

3 Snatches (85% 1 rep max)
2 Snatches (88%)
1 Snatch (91%)

Then:

4 Rounds of (NOT FOR TIME – Bodybuilding style):
10 bent Rows (50% max bench press)
10 Stiff Legged Deadlifts (Same weight as rows)
5 Chin-ups

Then:

Mobility Work

Notes: Same as last week for the snatch.  Notice the bodybuilding circuit after.  Then mobility and rest up.  Running and bench tomorrow.

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Comments
3 Responses to “BLACKBOARD – 16 September 1014”
  1. Dara says:

    did the WOD
    sub DBs and pull downs

    added in 4 rounds of 5 manmakers and 10s handstand holds

    did 8x100m intervals

  2. Kevin Olds says:

    #165 #170 #175
    #170 #175 #180
    #175 #180 #185

    lifts at #155

  3. Dara says:

    The Dara wave:
    68-71-74 all rounds
    third round, set of 2, power snatch second rep
    third round, set of 1, miss attempt 1. make attempt 2. only miss
    then a bonus 1×75#

    then 5×5 bench
    75-80-82-85-86

    then 800m run (instead of burpees)
    then mobility

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