Rest Day

Bad Daddy's Burger Bar
Best burger in Charlotte!

9/21/12

OLYMPIC

1a. Snatch Balance + Overhead Squat 4 x 1 + 3 – start light, work to heavy
135, 165, 185, 205(2 ohs)

2a. Snatch 5 x 2 @ 80% of Tuesday’s snatch - 150

STRENGTH (as a superset)

3a. Banded Dead-lift (just like you requested Preston) 5 x 3 @ 60% - 245

these should be fast reps, not necessarily touch and go but explosive from floor to hip

3b. GHD Sit-up 5 x 8

(this is an open/close superset, let me know how this goes)

CONDITIONING

Murph - Benchmark WOD

1 mile run

100 Pull-ups
200 Push-ups
300 Squats

1 mile run

Time: 39:40

9/20/12

Part 1

OLYMPIC

1a. Clean & Jerk 5 x 2 @ 80% of Monday’s jerk - 185

STRENGTH (as a superset)

2a. Banded GB Front Squat 5 x 3 @ 60% (moderate weight, fast reps) - 165

2b. Broad Jump 5 x 2

GYMNASTICS

Weighted Muscle-up + Muscle-up 3 x 7 + Max - 6, (6+2), (6+4)

Strict HSPU + Kipping HSPU 3 x 5 + Max (use a 2” deficit) - 5, 4, 3

Toes-to-bar 1 x MaxRep - 27

9/19/12

CONDITIONING

Run 2 x (3 x 200 walk back = rest, rest 10min between rounds)

Ran on bailey middle school lacrosse field

R1: 30 (ran more than 200), 24, 24
R2: 22.8, 23.4

Didn't run last one due to hamstring and quad tightness

9/18/12 PM

3a. Bench Press 5 x 3 – work to heavy for the day - 185, 225, 245, 255, 265

[3b. Bent-over Row 5 x 5 – same as last week - 205

9/18/12 AM

Part 1

OLYMPIC

1a. Snatch 7 x 1 – work to heavy for the day - 135, 145,155,165,175,185 (pr), 190 (failed, just missed lock out)

STRENGTH

2a. Deadlift 5 x 1 – work to heavy for the day 190, 225, 275, 325, 365, 385, 405, 410

9/17/12 PM2

STRENGTH

3a. HB Back Squat 5 x 3 – work to heavy for the day
135x10, 185x5, 225x3, 255, 275, 300, 315 (fail)

4a. Kang Squat 3 x 5 – heavier than last week - 95

9/17/12 PM1

OLYMPIC

1a. Clean 7 x 1 - work to heavy for the day - 95, 135, 165, 185, 205, 205, 215, 225, 235, 245

2a. Jerk 7 x 1 - work to heavy for the day - 135x3, 165x2, 185, 195, 205, 215

9/17/12 AM

GYMNASTICS

5a. Muscle-up 3 x MaxRep (rest 45 seconds) - 10, 5, 4 (3:24)

6a. Strict HSPU 3 x MaxRep – 1” deficit (rest 45 seconds) - 8, 3, 3

CONDITIONING

3 Rounds of: (you can skip the recovery row at the end of the 3rd round)

4min AMRAP

8 Burpees

10 KB Swings @ 52# or heavier

12 T2B

R1: 2+8 KBS
R2: 2
R3: 1+8 t2b

4min Recovery Row @ 1:50-2:00 pace