BLACKBOARD – 23 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 Barbell Good Mornings (30-40% max squat)
10 Glute-ham Extensions
5 Pull-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 – 23 September 1014”
  1. Kevin Olds says:

    165 X 3
    170 X 2
    175 X 1

    170 X 3
    175 X 2
    180 X 1

    175 X 3
    180 X 2
    185 X 1

    WOD complete 140# Good Mornings

  2. Dara says:

    68-71-74
    68-71-74 miss attempt 1. hit attempt 2
    71-74-77
    a bonus at 80#

    WOD complete 65# good mornings, blue band pull up

    some double under practice in between sets of thoracic stretches and third world squats

  3. dedikdrfc says:

    i just did some heavy snatches then did:

    4 rounds
    1 power clean + push jerk 185#
    25m sled push 135#
    100m run
    25m sled pull 135#
    45 rest

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