Week 2 of 9

Week 2 of 9 - Lots of Squatting this week, again!

Monday July 29

A. Backsquat - 60%x4, 70%x4, 80%x4x4

115, 135, 155
B. Snatch - 60%x4, 70%x4, 80%x3x3

65, 75, 85
C. Clean & Jerk - 60%x(3+1), 70%x(3+1), 80%x(3+1)x3

85, 100, 115
D. Snatch Deadlift - 85%x5x4

90
E. Press - 4x5
65, 70, 75 x 4, 80 x 2, 75 x 4
+

8 min EMOM of:
1-3 Muscles up on the min
Nope- not today.  Shoulders still extremely sore.

Tuesday July 30

A. Backsquat - 60%x3, 70%x3, 80%x3x2

115, 135, 155
B. Power Snatch + Snatch Push Press + OHS - 60%x3+3+3, 65%x(3+3+3), 70%x(3+3+3), 70%x(2+2+2)x3

60, 65, 70, 70
C. Power Clean + Front Squat + Jerk - 60%x(3+3+3), 65%x(3+3+3), 70%x(3+3+3)x3

85, 95, 100 (rounded percentages up since I was using the 33kg bar)
D. Snatch Pull - 85%x4x4
90
+

3 RFT:
300m Row
15 DB Push Press
10 Burpees
Didn't time this- just moved through at a steady pace.  Felt really tired today.


Weds July 31

A. Front Squat - 60%x4, 70%x4, 80%x3x2
100, 115, 130 (rounded up because I used the 33kg bar)
B. Snatch - 60%x2, 70%x2, 80%x2x3
65, 75, 85 (video)

C. Clean & Jerk - 60%x(2+1), 70%x(2+1), 80%x(2+1)x3
85, 100, 115 (video)

D. Clean Pull - 85%x4x4
125


Thursday Aug 1- I ended up doing this on Friday as Stele was sick with a fever and so was I.  I now understand that I was so tired this week because I was fighting something.  Feeling much better today.

A. Backsquat - 60%x4, 70%x4, 80%x4x2
115, 135, 155
B. Snatch - 60%x4, 70%x4, 80%x3x3
65, 75, 85
C. Clean and Jerk - 60%x(4+1), 70%x(4+1), 80%x(3+1)x2
85, 100, 115
D. RDL - 85%x5x5 (% of clean)
125E. Push Press - 60%x4, 65%x4, 70%x3x2
75, 80, 85
+

AMRAP in 10 minutes of:

7 hang power cleans 95lbs

200m row

6 rounds even

Friday Aug 2
Rest day- did yesterday's workout today.

Sat Aug 3

A. Backsquat - 60%x3, 70%x3, 80%x3x3
115, 135, 155
B. Snatch - 60%x2, 70%x2, 80%x2, 85%x2x2
65, 75, 85, 90
C. Clean & Jerk - 60%x2(1+1), 70%x2(1+1), 80%x2(1+1)x3
85, 100, 115
D. Clean High Pull - 85%x3x4
125
E. Press - 4x5
Start at 65
F. Front Squat - 60%x3, 70%x3, 80%x3, 85%x2, 80%x3
100, 115, 130, 140, 130

Sunday Aug 4

Bowen Hero WOD

2 Rounds for time: (30 minute cap)
.9 mile run (out and back across Bowen Memorial Bridge)

7 deadlifts (60-70% of max NTE 275/185lbs)

10 burpee pull-ups

14 single arm KB thrusters (7/arm) NTE 53/35lb Kbs

20 box jumps 20"

26:59- this was miserable- it was hot and the run was awful- too many stairs and too damn hot!