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12.11.04

4
Nov

12.11.04

sweet tooth?

 

This week your top weights should be maximal efforts for the prescribed number of reps. Avoid failed reps as much as possible. On postural exercises, e.g. jerk dip squats, pulls, etc., push the weights, but not past reasonably correct positioning. Use weights from 12.10.29

Rx
Push Press – 8RM; 95% x 8, 90% x 8
Back Squat – 8RM; 95% x 8, 90% x 8

Rx+
Jerk behind the neck – 5RM; 95% x 5, 90% x 5
Push Press – 8RM; 95% x 8, 90% x 8
Back Squat – 8RM; 95% x 8, 90% x 8
Jerk dip squat – 8RM, 95% x 8, 90% x 8

WOD: 

21 Hang cleans (115/83) or (135/93)
12 burpees
15 Hang snatch
12 burpees
9 BB Lunges (L + R =1)
12 burpees

Burpees: day 48

1 Response

  1. Bw 206
    Jerk BN 165×5 (H) 155×5 145×5
    PP 145×8 (h) 140×8 135×8
    BS 205×8 (H) 195×8 185×8
    JDS 185×8 (H) 175×8 165×8

    WOD as Rx’ed
    7:12