Tuesday, 071415

  
Nicholas back from his vacation 

those with any back soreness or issues from granite games; be smart today!

A. Clean – 3RM + 2×3@90% *building last week 

B. Clean Pull (above knee) x 5 reps x 4 sets at 110% (straps allowed)

C. Barbell Bent over Row – 5RM ; straps allowed 

D. Map Training – 70-80%; smooth movement today; take it a back a bit with your output

amrap 15 

400m Run 

7 c2b 

6 t2b 

5 pullups *the above try for complex staying on the bar 

12 alt kb snatch’s (70/53)

rest 8 min

amrap 10 

300m row

20 ghd sit-ups 

10 DB g to overhead 45/35

E. Weighted plank hold x 1 min x 4 sets

Opens Comp Phase:

A. Clean – 3RM + 2×3@90% *building last 

B. Barbell Bent over Row – 5RM ; straps allowed 

C. Map Training – 70-80%; smooth movement today; take it a back a bit with your output

amrap 15 
400m Run 
7 c2b 
6 t2b 
5 pullups *the above try for complex staying on the bar 
12 alt kb snatch’s (70/53)

rest 8 min
amrap 10 

300m row
20 ghd sit-ups 
10 DB g to overhead 45/35
E. Weighted plank hold x 1 min x 4 sets


4 thoughts on “Tuesday, 071415”

  1. Janelle Oloughlin

    A. Clean – 3RM + 2×3@90% *building last : 160# Pr! -Power Clean, ds at 144#

    amrap 15 : 3 plus 100 m, 1st set all unbroken!, 2nd and 3rd set unbroken c2b, and t2b, then pull ups
    400m Run
    7 c2b
    6 t2b
    5 pullups *the above try for complex staying on the bar
    12 alt kb snatch’s (70/53):35#

    rest 8 min
    amrap 10 : 2 plus, 300, plus 15.. Finished 20 after buzzer.

    300m row
    20 ghd sit-ups
    10 DB g to overhead 45/35:25# didn’t realize weight was 35# ��

    10 min du practice…

  2. A. Cleans
    -148
    DS-133
    B. Clean pulls
    -170
    C. Bent over rows
    -125
    D.
    -4+412
    -3+305
    E. 5 rounds
    300m row
    20 air squats
    10 push-ups
    F.
    -snatch work

  3. Madeline Senkosky

    A. Cleans at 207, drops at 187
    B. Pulls at 253
    C. Rows at 153, drops at 143
    D. 3+408/2+36(did 15 cal AB) instead of row. No rowers in yet.
    E. Planks at 35#

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