Wed, 093015

  
De load Week

AM

A. Back Squat – 80%x2x3

B. Snatch – 75%x2, 80%x2, 85%x1x3, 80%x1

C. Jerk – 75%x2, 80%x2, 85%x1x3

D.1 Snatch Pull – 100%x3x2, 105%x2x2 

D.2 Pendlay row x 6 x 4 sets
PM

30 sec. AB sprint @ max effort

rest 3 minutes x 4

+

30- sec. row sprint @ max effort

rest 3 minutes x 4

+

10 min bike @Z1

+

Remainder of your time, spent on mobility, foam rolling and recovery 

5 thoughts on “Wed, 093015”

  1. Had to squeeze this in at 4:30AM before work

    Back Squats done at 308. Only got 2 sets in because hits were so locked up

    Snatches done. Felt real good

    Jerk, Snatch Pull , Pendlay Will be done after work

    “Bike” Done. Had to do on a spin bike though with resistance cranked up

    Will hit row after work

    Good day to all

  2. Madeline Senkosky

    A. Back Squat – 80%x2x3

    Off 306. Done 

    B. Snatch – 75%x2, 80%x2, 85%x1x3, 80%x1

    Off 172. Made all. Wide stance might be a break through. Somehow it’s allowing my elbows to turn over faster? No idea how it’s correlated but that B character might be a genius.

    C. Jerk – 75%x2, 80%x2, 85%x1x3:

    Off 225. Made all

    D.1 Snatch Pull – 100%x3x2, 105%x2x2 

    @173&@183

    D.2 Pendlay row x 6 x 4 sets@153
    PM

    30 sec. AB sprint @ max effort

    rest 3 minutes x 4

    12/11/12/12
    +

    30- sec. row sprint @ max effort

    rest 3 minutes x 4

    153/154/153/147

    +

    10 min bike @Z1

    Done

    +

    Remainder of your time, spent on mobility, foam rolling and recovery 
    Done and done. Lots. 

  3. Completed all the lifting for the day
    rowing and biking maybe will be done tomorrow.

    Still feeling sick and not 100%. Hoping to kick this thing by weekend.

  4. Joshua Rosenthal

    B. Sqt 245 2×3
    Sntch 125×2, 135×2, 145 1×3, 135×1
    Jrk 165×2, 175×2, 185 1×3
    Sntch Pulls 175 3×2, 185 2×2
    Pend. Row 115×6, 125×5, 125x6x2
    Rowed 30 sec effort, 2 minute rest 153m, 157m, 154m, 151m

    subbed in 200m runx4 as the box has no assualt bike. No time there

  5. A. Back Squat – Off 270lbs

    B. Snatching – Off 150lbs

    C. Jerk – Off 198lbs

    D. Snatch Pull – Off 150lbs

    E.
    30 sec. AB sprint @ max effort
    Rounds: 14/12/12/11
    +
    30- sec. row sprint @ max effort
    Rowed at 1:34-1:37 for majority. Fell to 1:41 last round

    F. 8 min EMOM
    4-5 Muscle Ups
    30ft Handstand Walk

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