STRENGTH
Turkish Get Up 3/arm x 3 sets, go heavy but focus on form
Compare to May 21, 2013
WOD
Level 1
OTM 10 Minutes:
- Even Minutes: DB Push Press (35/20) x 3, V-Up x 5-10 Reps
- Odd Minutes: Lunge with DB’s (35/20) in Each Hand x 10 (5/leg)
Level 2
OTM 10 Minutes:
- Even Minutes: Push Press x 3, Toe to Bar x 5-10 Reps
- Odd Minutes: Lunge with KB’s in Front Rack (53/35 per hand) x 10 (5/leg)
*Notes: Take the barbell from the ground for each set of Push Press – use a weight that is challenging for a set of 3 for you (can adjust/add weight per set if necessary). Space permitting, can do walking lunges or lunge in place.
**Record Push Press weight, T2B Reps, and KB Weight for Front Rack Lunges
Announcements
Remember to register for your spot in the upcoming Olympic Weightlifting Seminar with Phil Sabitini!
TGU: 35#
WOD: 95# PP, 3 T2B, 35# lunges
TGU: 53#, 45#, 45#
(Started @ 53 because I thought that’s that I did last week – it was actually 35. Oops.)
WOD: 115# PP, 40 T2B, 45# lunges
Cool people (that’s all of you) — the weightlifting seminar is geared for ALL LEVELS of lifters, so don’t think it’s not for you! I promise you’ll have a good time (and most likely PR!).
it will probably cause you to PR
at CF Southern MD:
5×3 power snatch, touch and go at #115, then
5×3 back squat at 225#, then
4 RFT of 15 HSPU, 20 95# front rack lunge, 400 meter run – 15:10 rx
Their programming is kind of like upstairs meets downstairs (or Scott meets Elizabeth) in one hour.
135#, 10, 53#
TGU: 45#
WOD: 135#, 10, 53#
TGU: 25#
WOD: 60#, 7-8, 25#
TGU: 26#
WOD: 155# PP, 5-6 T2B, 45# lunges
TGU: 45#
WOD: PP @115, lunges @ 53 for 4 rounds
TGU @ 35#
WOD: PP @ 95#, 6-8 T2B, Lunges w/ 30# DBs
TGU: 35# barbell
WOD: PP @ 85#, lunges 35# KB’s, had to go to 7 T2B half way through and then by the last two rounds they became T2K…
135#, 7, 106#