Monday, March 29, 2010

30 March 2010
Tuesday
Strength Work: Use 90% of your 1RM to calculate your %
Power Clean and Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
4 Rounds
400 meter run
12 x KB Snatch right hand 55lb men/35lb women
12 x KB Snatch left hand 55lb men/35lb women
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Posted by makutdaf at 9:49 PM
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2 comments:

Anonymous said...

Killer workout, I did it with a 53lb kettle bell,lost track of my time when the timer got reset, it wasnt fast anyway.

Thanks for the workouts.

JD

March 30, 2010 at 9:34 AM
Anonymous said...

Power Clean 180 x 8
Back Squat 250 x 10
WOD: 14:18
Hound I don't really 10 pounds on the slam ball would have made that much difference. Good job on the 400m run, I'm expecting too hear a 1:15 out you soon. MP

March 30, 2010 at 8:10 PM

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