Wednesday, July 11, 2012

7/11/12 - WEDNESDAY

SNATCHES, PRESSES, AND DEADS

WARM-UP & SKILL: (10 min)
Burgener Warm-up: SNATCH
Snatch Pull - 2x5
Snatch Balance - 2x5
Pistols - 20

SPEED: (10 min)
Power Snatch - 5x3
Note: Heavy with proper technique

STRENGTH: (20 min)
Shoulder Press - 5x5
Top Half Seated Shoulder Press - 2x3

CONDITIONING: (15 min)
3 Rounds for Time
275 lb Deadlift - 10,8,6
400m Run
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2 comments:

  1. RickJuly 11, 2012 at 10:50 PM

    Had to build up the DL again. Got up to 300lbs. Haven't done a single one since April. Modified to 205lbs in the metcon.

    METCON 11:55 - legs were killing as I did an entire DL buildup/warmup instead of snatch.

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  2. JeremyJuly 12, 2012 at 5:30 AM

    Snatch Pull:185*5,5
    Snatch Balance:95*5,5

    Power Snatch:95*3, 115*3, 135*3,3,3
    Shoulder Press: 95*5, 115*3,125*5,4

    Met-Con:7min 7sec

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