Friday:120831 (2-7)

Posted: August 21, 2012 in WOD
Tags: , ,

WEEK 2: Day: 7

DE Upper Body:
Speed Press (with minibands): 40% of 1RM x 3 reps x 8 sets (#)

Olympic Weightlifting:
Hang Power Snatches: Find 1RM

Assistance:
A1: Shoulders Exercise
A2: Hang Snatch High Pulls: 100% of 1RM x 3 reps x 3 sets (#)

B1: Triceps Exercise
B2: Glute/Hamstrings/Lower Back Exercise

MetCon:
“Helen”

3 rounds for time:
400 Meter Run
21 Kettlebell Swings 1.5/1 Pood
12 Pullups

Post time to comments:

Hang Power Snatches:

Comments
  1. Paulo Santos says:

    WEEK 2: Day: 7

    DE Upper Body:
    Speed Press (with minibands): 40% of 1RM x 3 reps x 8 sets (45#)

    Olympic Weightlifting:
    Hang Power Snatches: Find 1RM
    115#
    125# fail

    Assistance:
    Hang Snatch High Pulls: 100% of 1RM x 3 reps x 5 sets (115#)

    MetCon:
    “Helen”

    3 rounds for time:
    400 Meter Run
    21 Kettlebell Swings 1.5/1 Pood
    12 Pullups

    Post time to comments:
    11:13 minutes RX

    Assistance:
    Dips: 3×10

  2. Chris Eriksen says:

    WEEK 2: Day: 7

    DE Upper Body:
    Speed Press (with minibands): 40% of 1RM x 3 reps x 8 sets
    65#

    Olympic Weightlifting:
    Hang Power Snatches: Find 1RM
    135#

    Assistance:
    Hang Snatch High Pulls: 100% of 1RM x 3 reps x 5 sets 135#

    Choose 1 of the following Options:

    Assistance:
    Triceps Exercise
    Single arm tricep pull downs with d-ring

    MetCon:
    “Helen”

    3 rounds for time:
    400 Meter Run
    21 Kettlebell Swings 1.5/1 Pood
    12 Pullups

    Post time to comments: 12:24

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