1) 7X1 Hang Snatch (just below the knee) – 80kg rest as needed 2) 7X1 Hang Clean (just below the knee) – 110kg rest as needed 5X2 High Bar Back Squat @ 140kg, rest 90 Beach WoD For time: Bear Crawl Slalom 30ft 80 yards of suicide sprints on the sand Run Read more...
I had the privilege of training with Mason Ryan today at Powerhouse Gym which was a great experience. Strength: 1 RM Clean + Jerk – Failed the jerk at 120kg, then couldn’t make it out of the front squat on the proceeding rep. Dissappointing. Conditioning: 5 Rounds: 10 Lateral Box Jumps (20″) 2 x 30 ft Read more...
BB Gymnastics 2a) 3X5 Snatch Pull – heavy, rest 60secs @ 100kg 2b) 3X5 Heaving Snatch Balance – Up to 70kg for 4 reps (failed 5th) rest 60 sec. Strength 1a) 3X10 “Strict” Weighted GH Raise – rest 60 sec. 1b) 3X10 Tempo GHD Situps – rest 60 sec. Conditioning 4 rounds Read more...
BB Gymnastics 1) 7X1 Hang Snatch (just above the knee) – 135, 155, 175, 185, 195(f), 195, 200 2) 7X1 Hang Clean (just above the knee) – 135, 185, 225, 225, 255, 255, 275(f) Strength 5X3 High Bar Back Squat @ 120KG – rest 60 sec
10 x 2 3-stop snatch pull + hang snatch (high) @ 70kg, rest 60seconds *In teams of two complete: 100 KBS 24/16kg 50 Burpees 30 strict pull ups 40 KB Snatches (any style) 24 30 strict pull ups 50 Burpees 100 Partner Wall Balls 20/14# For Form
1) 7X2 Vertical Clean off High Boxes + 2 Split Jerk – @ 80KG, rest 60 sec. Strength 1) Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets. Worked up to 175KG. 2a) 4X5 Push Press – @ up to 85KG rest 60 sec. 2b) Read more...
Still following Outlaw as close as I can. Love it. 1) 7X2 Vertical Snatch from low hang (70kg), rest 60 2a) 4X3 Snatch Pull – rest 45 sec. (90kg) 2b) 4X3 Drop Snatch – 60KG , rest 60 sec. Strength 1a) 4X20 “Strict” GH Raise – rest 60 sec. with 45lb plate Read more...
5 Mins Handstand Walk Practice 2 Mins Double Under Practice ME HSPU x 4, Rest 60 between sets High Bar Back Squats 5×5 @ 120kg, rest 60 Deadlift 8×2 @ 210kg Dumbbell Shoulder Press 5×5 @ 60lbs, Rest 60 21-15-9 Overhead Lunges with 45lb Barbell, Bar facing burpees, Chest to bar pull ups Read more...
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