WHITEBOARD – 30 December 2014

Posted by beyultraining on December 30, 2014 · 2 Comments 

Workload:

Complex: Snatch Pull (2) + Hang Snatch (1) + Overhead Squat (2)

*Work up to max for the day in the complex. Deload to 85% and hit for 3 additional sets.

Then:

3 Sets of:

500m Row

2 Rounds of:
1 Rope Climb
15 Back Extensions

Notes: For the conditioning there are three rounds. One round consists of one 500m Row, and two sets of RC and Back Extensions. Post questions.

Filed under Workouts of the Day

Comments
2 Responses to “WHITEBOARD – 30 December 2014”
  1. beyultraining says:
    December 30, 2014 at 9:50 AM

    Crappy AM training session:

    Snatch: 260×1, 205x2x3
    High Hang Snatch High Pull (4) + High Hang Snatch (1) – 185, 200, 210, 220
    Back Squat: 360×2, 305x5x2

    Reply
  2. dedikdrfc says:
    December 30, 2014 at 2:22 PM

    Snatch Complex:
    190#
    160# Deload

    Wod
    Done: 14:56
    all rows were within 3 seconds of each other: 1:52 – 1:54 – 1:55

    Reply

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