Sweat It Sunday #9

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MONDAY

4 mile run

TUESDAY

Clean & Jerk – as heavy as possible [145#]

Push Jerk – moderately heavy 5×5 [95#, 105# x 4]

WEDNESDAY 

Rest

THURSDAY 

Front Squat + Jerk
60% – 3+1 – 85#
70% – 3+2 – 100#
75% – (3+2) x3 – 105#

Snatch Hi-Pull + Hang Power Snatch
60% – 3+3 – 65#
70% – (3+2) x 4 – 75#

Behind the Neck Snatch Press
2×10 – 45#

Toes 2 Bar
3 x 10 – or break up however needed

FRIDAY 

Skill: Pullups

WOD:  5 RFT

6 Power Snatches [75#]
12 Lateral Box Jump Overs [20 inch]

SATURDAY 

Partner WOD:

120 DB Situp [25#]
120 Plate Overhead Lunges [25#]
120 Medball Partner Twists [20#] – can split up however you want
120 Medball Over Bar Throws [20#]
120 Leg Throws

All exercises must be done 10 at a time each, except the medball twists you can chose how to break them up.

SUNDAY 

Rest

 

Very busy and exhausting week at work, so things got a little jumbled and cut back on this week. Back at it hard this upcoming week though!

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