Category: Uncategorized

9/23/14 Strength: Snatch Balance 5×2 HATA Wod: 3 RFT 400 m run 21 pull-ups 12 OHS 115/85

9/22/14 Strength: Back squat 50/10 55/10 60/10 65/10 *this is a deload wk getting ready for next week with lower reps and higher percentages* Wod:

Team wod 10 am Barbell 11

9/19/14 Strength: Front squat 60/8 70/8 75/8 80/8 Wod: “The Kyle” Run 200 m 20 Deadlifts 145/100 15 hang cleans Run 200 m 15 deadlifts

9/18/14 Skill/accessory work: A) 30 seconds of ME L-sits/hangs B) 20 Banded good mornings *no specific time domain rotate between A and B completing 4-5

9/17/14 Strength: press series Push press + power jerk + split jerk 5 sets of 3+1+1 work to heavy set Wod: 4 rds of: 400