Tuesday, December 6, 2016

VOD
18 I am the Living One; I was dead, and now look, I am alive for ever and ever! And I hold the keys of death and Hades. Revelation 1:18

Strength

OTM for 9min
2 Thrusters Machine-65/95, RX/COMP-135#
Max reps TTB or hanging knee raises until the :40 mark

WOD

Machine
3RFT
11 strict DB press
Row 750m
11 DL 95/135#

RX
3RFT
11 HSPU
Row 750m
11 DL 125/205#

COMP
3RFT
11 parallette HSPU
Row 750m
11 DL 125/205#

Additional Work

1)4 x 2 Snatch balance with a one sec pause hold in the hole, all reps heavy at approx. 85% of 1RM snatch, no time limit.

2)Snatch off blocks:
5 reps at 70% of 1RM
3 at 75%
3 at 80%
3 at 85%
5 more singles at any load 85-90% phyf

3)3 x 8 Pendlay row, max load ea set, rest to recover betw sets