Friday, October 20, 2017

10-20-17

2. Oly
Push Press
4×4 @ 80%

165

3. Met-Con
AMRAP 15 Minutes
Bike 1/.8k
30 Dumbbell Snatch 50/35lbs
15 Toes to Bar

Total: 3+12 snatch

T2b we're 15, 8-7, 8-7
Snatch ub except 3rd set I broke at 15. That was the difference between Adam and I. He won by 8 snatch.

4. Strength
Sumo Deadlift
3x3

335

Thursday, October 19, 2017

10-19-17

Oly
Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset

145, 145, 165, 165

Then
7×1 @ 80-90%

195, 195, 195, 195, 215, 215, 215

4. Interval 
3 Rounds:
AMRAP 4 Minutes
7 Overhead Squats 115/85lbs
21 Double Unders
Rest 2:00

R1: 4 ub w 4 sec left
R2: 4 ub w 6 sec left
R3: 4 w 8 sec left. I lost the bar out front on 4th ohs of first set.

Tuesday, October 17, 2017

10-17-17

Snatch
6×3 @ 70-75%

115

Pause Overhead Squat
3-3-3-3-3
70%+ 1RM

145, 155, 165, 165, 165(2)

6 rounds
Row 150m
Rest 1min

27,27,25,25,25,25