Snatch From Blocks Above the Knee 3RM the 3×3@90% of your 3 RM
Back Squat 8,8,6,6 @65.70.80.85%
Front Squat 4×5 @70,75,80,85%
Push Press 5×5 heaviest possible
T2B 3×15-20
Hypers 3×15-20
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Monthly Archives: September 2013
3 Day Split Cycle 2 Week 4 Day 1
Snatch find your 3RM for the day then 3×3@100%
Power Clean & Jerk find your 3RM for the day then 3×3@100%
Back Squat 1-3 sets to find a 7RM for the day then 4×7@90% of your 7RM
Push Press 1-3 sets to find a 5RM for the day then 4×5@90% of your 5RM
Weighted Sit-ups 3×12-15 Heaviest Possible
Weighted Hypers 3×12-15 Heaviest Possible
Competitor WOD 9.30.13 Ass Quake Week 6 Day 1
Skill
Handstand walk practice
15-20 min
Thickening
3 pos Snatch 7×1 @70% rest 90 sec
Clean & Jerk 7×2 @70% rest 90 sec
Mixed Modal
2 x 3 min AMRAP
5 C2B Pullups
5 KB swings
5 Ring Dips
5 KB Swings
5 T2B
Rest 6 min Btwn
3 day Split Cycle 2 Week 3 Day 3
Snatch find your 1RM then 3×1@95%
C&J find your 1RM then 3×1@95%
Front Squat 3RM then 3×3@95%
Press 5 RM then 2×5@90%
Weighted Sit-up 5×5 heaviest possible
BB Good Mornings 3×15 heaviest possible
Competitor WOD 9.28.13 Ass Quake Week 5 day 6
Skill
3 Rounds not for time
4 Skin the cats
6 alternating Pistols
25 DBLU’s
Thickening
Snatch 5×3@80%
Power Clean & Jerk 5×3@80%
Strength
DB Thruster 3-5 sets to find a 2-3RM
Mixed Modal
4 rounds for time
Famers Walk 40 M @ 100lbs per hand
10 OH Squats @135
Competitor WOD 9.27.13 Ass Quake week 5 Day 5
Skill
Handstand Walk 15 min
Thickening
C&J 5×3@80% rest 90 sec btwn
Strength
FS 10×3@92% rest as needed
Mixed Modal
Run 5k
5 day Split Cycle 3 Week 3 Day 3
Back Squat 10,10,8,8 @60,65,70,75%
Front Squat 4×5 @60,65,70,70%
BN PWR Jerk (from blocks) 3RM
Snatch High Pull+ Tall Snatch 5×3(1+1)Heaviest Possible
Pressing Jerk Balance 5×3 each leg Heaviest Possible
Dragon Flags 3×10 5sec eccentric
Russian Weighed Superman 3x Failure
