Sunday, December 13, 2009

14 Dec 09
Monday
Warm-up
3 rounds
15 x overhead squats
6 x L-sit pullups
25 x push ups
25 x rockers
10 x back extention

Strength work
Power Clean 3 x 5 reps
Back Squat 3 x 5 reps
Attempt to go heavier than last week by at least 5lbs.

WOD
3 rounds for time
400 meter run
21 Pull ups
21 Sumo Deadlift high pulls 75lbs men/55lbs women
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Posted by makutdaf at 7:36 PM
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3 comments:

Anonymous said...

power cleans did the big 21 up to 195,back squat 265 x 5
WOD
11:53
MP

December 14, 2009 at 8:29 PM
Anonymous said...

Power clean 135 x 2
Back squat 170 x 5
WOD 14:54
Jenn

Mike, I like doing two strength movements...and the workouts with the vest are really effective.

December 15, 2009 at 9:19 PM
Anonymous said...

Jenn, Thanks for the feedback, I'll continue to work the weighted vest into the WODs and we'll have double strength movement workouts a couple of times a week.MP

December 15, 2009 at 10:20 PM

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