Posts Tagged ‘Weighted Dips’

Wednesday: 060717 (1-5)

Posted: June 6, 2017 in Uncategorized
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Warm-up:

Gymnastic:
Weighted Dip – 3×5 (sets across)

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Olympic Weightlifting:
Power Snatch: Find 1RM (#)
Power Clean: Find 1RM (#)
Snatch Balance: Find 3RM (#)

Strength:
Weighted Dip: Find 3RM (#)
Weighted Pullup: Find 1RM (#)
Pendlay Row: Find 1RM (#)

Conditioning:
2 Mile Slow Run.

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Olympic Weightlifting:
Snatch: 50%x1x4-8 (#)
Snatch Balance: 50%x1x4-8 (#)

Strength:
Weighted Dip: 50%x1x4-8 (#)
Weighted Pullup: 50%x1x4-8 (#)
Pendlay Row: 50%x1x4-8 (#)

Conditioning:
3 Mile Slow Run.

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Olympic Weightlifting:
Power Snatch + Snatch (1+2): 70%x1x4-8 (#)
Snatch Balance: 95%x1x3-5 (#)

Strength:
Weighted Dip: 95%x2x1-3 (#)
Weighted Pullup: 95%x1x3-5 (#)
Pendlay Row: 95%x1x3-5 (#)

Conditioning:
3 Mile Slow Run.

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Olympic Weightlifting:
Power Clean + Clean (1+2): 70%x1x4-8 (#)
Snatch Balance: 90%x1x3-5 (#)

Strength:
Weighted Dip: 90%x2x1-3 (#)
Weighted Pullup: 90%x1x3-5 (#)
Pendlay Row: 90%x1x3-5 (#)

Conditioning:
3 Mile Slow Run.

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Olympic Weightlifting:
3-Position Snatch: 70%x1x4-8 (#)
Snatch Balance: 85%x2x5-10 (#)

Strength:
Weighted Dip: 85%x4x3-5 (#)
Weighted Pullup: 85%x2x5-10 (#)
Pendlay Row: 85%x2x5-10 (#)

Conditioning:
3 Mile Slow Run.

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Olympic Weightlifting:
3-Position Clean: 70%x1x4-8 (#)
Snatch Balance: 80%x2x5-10 (#)

Strength:
Weighted Dip: 80%x4x3-5 (#)
Weighted Pullup: 80%x2x5-10 (#)
Pendlay Row: 80%x2x5-10 (#)

Conditioning:
3 Mile Slow Run.

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