Warmup
400m run
2 rounds
10 KBS
10 pullups
pvc shoulder mobility / Burgener warmup
work up to snatch weight
Oly
Snatch: 1X2@75%, 1X1@80%, 1X1@90%, 3X1@95%,1X2@80%, 1X1@85%, 1X1@90%
Strength
a1. 4X2/4 FS/BS @ 80% (of 1RM FS)
a2. 4x5 weighted strict C2B pullups
Conditioning
"Framanda"
3 rounds for time of:
21-15-9 reps thrusters 95/65#
9-7-5 reps bar muscle ups **
** sub 3 pullups + 3 dips for muscle ups
This is pretty cool, David. We can post our times and weights here and use as a reference for the future. Do you know how long it'll keel the history?
ReplyDeletethought i'd give our Adtran group a home.... Not sure how long a history is kept?
DeleteI have PE today so I'll have to miss. Enjoy. Should be funtastic.
ReplyDeleteWorked from 105# to 135# on the snatch sequence.
ReplyDeleteStrength felt good on squats, hung out around 215#.
We modified "Framanda" a little to minimize traffic on the pullup bar for 6 guys.
for time...
15 thrusters, 5 muscle ups, 15 kbs
9 thrusters, 3 muscle ups, 9 kbs
5 thrusters, 1 muscle ups, 5 kbs
10:19
Lane Time- 12:30
ReplyDelete