13
Oct
Friday, October 14, 2016
VOD
29 You, LORD, are my lamp; the LORD turns my darkness into light. 2 Samuel 22:29
Strength
DeadLift:
5 at 75% of 1RM
4 at 80%
4 at 80%
3 at 85%
2 at 90%
2 at 90%
2 at 90-95%
5 at 75% of 1RM
4 at 80%
4 at 80%
3 at 85%
2 at 90%
2 at 90%
2 at 90-95%
WOD
Machine
10-min AMRAP
3/3 DB Snatch 20/45
5 box dips
7 ring rows
10-min AMRAP
3/3 DB Snatch 20/45
5 box dips
7 ring rows
RX/Comp
10-min AMRAP
3/3 KB Snatch 35/50#
5 Ring Dips
7 pull-ups
10-min AMRAP
3/3 KB Snatch 35/50#
5 Ring Dips
7 pull-ups
Additional Work
1) 3 x 5 Bench Press at moderate loads with a slight build, rest up to 2min betw sets
3 x 3 Bench Press, max load ea set, rest to recover betw sets
2 x 8 Bench press, 65-70% of 1RM phyf, rest 90sec-2min betw sets
3 x 3 Bench Press, max load ea set, rest to recover betw sets
2 x 8 Bench press, 65-70% of 1RM phyf, rest 90sec-2min betw sets
2) OTM for 9min
1 Clean and Jerk at 70-75% of 1RM for skill and position
4 Deficit (8in.) or paralellete HSPU
3) 4 x 8/8 One arm DB Row, max load ea set
4) Task/Skill at your own pace:
100 ab mat sit-ups
30 V Ups