Monday - 11/27/17
Monday
A.) Bench Press
- Heavy set of 2, looking for heavier than 3 weeks ago
B.) 2017 Ripped Games wod 3 - for time :
3 rounds
30 double unders
10 hang snatch
* 1 min rest after each round
Right into, 3 rounds
30 double unders
10 hang clean n jerk
* 1 min rest after each round
Rx : 135/95
int : 115/76
sc : 95/65
— — — — — — — — —
C.) Olympic Lifting
- above knee hang snatch - 2 reps x 14 sets @ 65% on a 60 second clock
- above knee hang Clean + Push Jerk ( 2 + 1 ) x 10 @ 65% @ 60sec clock
D.) Strength accessory
-heavy set of 2 dips
2xME strict dip
3 rounds -
10 Heavy DB row
ME banded OH tricep extension
3 rounds -
10 DB push press @ heavy
10 DB strict press @ light
3 rounds -
10 Underhand DB bench
ME DB Front raise
E.) OLY accessory
3 rounds
10 underhand DB row
15 banded face pulls
E.) Gymnastics - 321 Defecit HSPU
kipping defecit 6”/4”
Week 2 : percentage
On a 4 minute clock
1 set @ 80%
1 set @ 70%
1 set @ 60%
F.) Conditioning
3 rounds @ 80%
800m run
300m recovery walk
coach Fazio getting his face dismantled for a good cause!