Tuesday 7-26-16

Tuesday

Strength (all levels)

Snatch-grip DL:  rest up to 1min betw sets

3 at 90% of 1RM snatch

3 at 1RM

2 at 105%

2 at 115%

 

7 reps of snatch balance holding a full two sec in the hole  at 85-90% of 1RM snatch for position, rest up to 1min betw sets (use a weight that you can move well)

 

WOD

Machine:

For time with a goal of sub 10 min

30 wall ball 10/14

500m row

200 singles

500m row

 

Rx/comp:

For time: goal is sub 10min

50 wall ball 14/20# to 10ft

Row 800/1000m

150 double unders

Row 800/1000m

Scale to hit the time cap (solid at 10)

 

Additional Work

1) Snatch:  rest to recover betw sets/reps

5 reps at 80% of 1RM

5 at 85%

5 at 90%

 

2) 5 rds of task/at your own pace:

20ft HS Walk

12 TTB

6/6 Pistols holding 35/50# KB to same leg

3) 3 x 1-min plank 25/45# plate resting 45 sec betw sets