Saturday: 120908 (3-7)

Posted: August 29, 2012 in MetCon
Tags: ,

WEEK 3: Day: 7

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

Olympic Weightlifting:
Hang Power Cleans: Find 1RM

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

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

MetCon:
AMRAP 8:

8 Pushups
10 Medicine Ball Cleans 20/15#
12 Situps

Post total number of rounds to comments:

Hang Power Cleans:

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Comments
  1. Paulo Santos says:

    WEEK 3: Day: 7

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

    Olympic Weightlifting:
    Hang Power Cleans: Find 1RM
    155#
    165# fail

    Assistance:
    A1: Push Press: 3×5 (115#)
    A2: Hang Clean High Pulls: 100% of 1RM x 3 reps x 3 sets (155#)

    B1: Ring Dips: 3×10
    B2: Romanian Deadlifts: 3×8 (185#)

    MetCon:
    MetCon:
    AMRAP 8:

    8 Pushups
    10 Medicine Ball Cleans 20/15#
    12 Situps

    Post total number of rounds to comments:
    6 rounds + 8 Pushups + 9 Medicine Ball Cleans RX

  2. WEEK 3: Day: 7

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

    Olympic Weightlifting:
    Hang Power Cleans: Find 1RM
    175#
    185# fail

    Assistance:
    A1: Shoulders Exercise – push press 95# 3 sets of 8
    A2: Hang Clean High Pulls: 100% of 1RM x 3 reps x 3 sets 175#

    B1: Triceps Exercise – rope pull downs 80# 3 sets of 10
    B2: Glute/Hamstrings/Lower Back Exercise
    Good mornings 95# 3 sets of 10
    MetCon:
    AMRAP 8:

    8 Pushups
    10 Medicine Ball Cleans 20/15#
    12 Situps

    Post total number of rounds to comments: 6

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