Monday, 092616

“Wild Bill”

Competition:

am: 

warmup today:  

A. 500m row x 4; ascending in intensity. Rest 3 min between. In this 3 minutes, perform dynamic movement as warmup.  

B. 5 rds  

5 strict HSPU 

5 strict L Sit Pullups 

5 Deadlifts 135/93 @ tempo of 41X1 

5 strict t2b 

200m run  

rest 1 min between these rounds and stretch during this 

C. SqT Snatch: 5 x 3 @70-75% 

D. Power Clean + Split Jerk; 5 x 1 @70% 

 
pm: 

A. Split jerk up to 3RM +2×3@90% 

B. Strict Press – 3RM + 2×3@90 

**realize A&B are also relative to the am session. Note how body reacted to this.  

C. Back SqT – 3RM + 2×3@90% 

D. 10 min rower :35/:25 into 7 min smooth and flushing 

Performance:

A. Strict Press – 3RM + 2×3@90 .  

B. Back SqT – 3RM + 2×3@90% 
C. AMRAP 12 

5 strict HSPU 
5 strict pullups 

10 t2b

200m run