Thursday: 060718 (1-5)


Warm-up:

Warm-up:
1-Mile Easy Run

MetCon:
Find 3RM:

Gymnastic: Weighted Ring Dip
Gymnastic: Weighted Pullup

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Cooldown:
1-Mile Easy Run

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Sunday: 102217 (1-5)


Warm-up:

Warm-up:
10 Minute Easy Run
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride

MetCon:
Find 3RM:

Gymnastic:
1. Weighted Pullup
2. Weighted Ring Dip

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Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Run

Wednesday: 140730 (8-3)


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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Wednesday: 140723 (7-3)


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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Wednesday: 140716 (6-3)


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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Wednesday: 140709 (5-3)


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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Wednesday: 140702 (4-3)


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.

Post time to comments:

Wednesday: 140625 (3-3)


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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Wednesday: 140618 (2-3)


Olympic Weightlifting:
3-Position Power Snatch: 70%x1x4-8 (#)
Snatch Balance: 75%x3x4-8 (#)

Strength:
Weighted Dip: 70%x6x2-4 (#)
Weighted Pullup: 75%x3x4-8 (#)
Pendlay Row: 75%x3x4-8 (#)

Conditioning:
3 Mile Slow Run.

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