2014-09-14

SUNDAY WORKOUT

Back at it after a much needed back off day...

Lots to get in today so come prepared with your numbers!

STRENGTH:
Press
50% x 5 reps
65% x 4 reps
75-80% x 3 reps

Then... 3 reps with 3-5 MORE pounds than you did on you LAST set a week ago...

10 minutes to get all these sets done...

POWER:
Every minute on the minute for 8 minutes for SPEED & TECHNIQUE perform the following:

3 Power Snatches @ 65% 1RM

WORKOUT:
100 Wall Ball Shots (14#/20#)
50 KB Swings (35#/53#)
(10 minutes)

Every time you stop on wall ball and swings you must perform a 100m penalty run before you can continue...

The goal is to finish, but the minimum is at least 30 swings before the 10 minute cutoff so scale accordingly!

You have the option to UP SCALE the weights and do less reps...

WOMEN:
20# - 70 Reps
25# - 55 Reps

MEN:
25# - 85 Reps
30# - 65 Reps

POST YOUR 3 REP PRESS WEIGHT,  SNATCH WEIGHT AND YOUR TOTAL TIMES TO COMMENTS


10 comments:

Lisa Dempsey said...

A lot of 100s at the 10 class, but not by me. I am the protector of the highest score. So don't anyone try to beat me next time. :-)

By the way, Carla fires a 120 mph dodgeball. With flames even.

Lisa Dempsey said...

Ooops. Meant to post that under Saturday.

Jordan said...

145# Press
135# Power Snatch
5:25 (30# WB 65reps / 70# KB 38reps)

Steph said...

78#
63#
DNF: 80 WBs rxd

John Dunn said...

110# Press
95# Snatch
9:40 rx

Lisa Dempsey said...

65# press
45# snatch
time was called w/6 KB swings left grrrr.

Carla Vice said...

GOOD JOB LISA!! 120 MPH may have been your daughter!! LOL
78# press
55# snatch
time was called and I completed 25 KB swings all RX

Megan said...

80# Press
70# Snatch
8:39 (14#WB/44#KB)

Susannah Dunn said...

75# press (not feeling any easier...yuck) didn't help that my lats were totally fried today.

63# snatch

DNF, had 22 WB left

Colin McDermott said...

145#, 135#, 10:00 (25#/70#)