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27
Dec

121227 Thursday

Skill –  Strength:   

  • (FS)Front squat        75%          4 x 5
  • (SnP)Snatch pull      85% (sn)   3 x 4
  • (J)Jerk            
    • 70%          3 x 2
    • 75%          2 x 2
    • 80%          2 x 2

Work – 3 RFT:

A1  –  

  • 15  x  pull-ups
  • 20  x  sb shoulder-to-shoulder pp   @25% BW

A2  –  

  • TT –  500m row

**Notes:

  1. Shoulder-to-shoulder sandbag push press: grab middle of sand bag with both hands with the bag across one shoulder (front/back ends of bag in front/back of shoulder).
  2. Push press the bag up overhead to a fully extended elbow position and bring down to opposite shoulder.
  3. This constitutes 1 rep

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