Call Us: (440) 427-4656

12.11.14

13
Nov

12.11.14

 

RX
1 1/4 OHS + snatch push press – heavy 2+4, 95% x 2+4, 90% x 2+4
Back squat – 95% of Mon x 4 x 3

RX+
Jerk dip squat + jerk – heavy 3+1, 95% x 3+1, 90% x 3+1
1 1/4 OHS + snatch push press – heavy 2+4, 95% x 2+4, 90% x 2+4
Back squat – 95% of Mon x 4 x 3
Front squat – 80% of today’s BS x 3 x 3

1 1/4 OHS + snatch push press: With the bar overhead, squat to the bottom, rise to just above the sticking point of your squat, return to the bottom, then stand completely; this is one of the 2 OHS reps. After the second, lower the bar to your back and perform 4 snatch push presses. This series is one set.

Rx+ No WOD with remaining time work on:
3×10 GHD sit-ups
3x ME Handstand shoulder touches
3x 10 unbk kb snatches (heavy)
*Rest Exactly 45s Between sets 

WOD:
latter climb 10min
2 clean and jerks (Mondays 90%)
2 dips
(4,4) (6,6) (8,8) ect… total reps

HSPU/NPUSH: Day 3

Post times and load

1 Response

  1. bw: 211… 2 more pounds either my scale is broken or its the zombie Apocalypse… right rice!

    Jerk DS : 195 3+1 (H) 185 3+1 175 3+1
    1 1/4 OHS+ SnPP: 145 2+4 (H) 135 2+4 125 2+4
    BS: 215 x4 x3
    FS: 185 x3 x3

    Accessory work:
    HSST unbk : 18 total
    Kb’s : 35#