Sunday Nov 16 2014 – Comp Group

Sunday Nov 16 2014 – Comp Group

Warm up

10 Arm Circles each way
10 Leg Swings
10 Lunges with stretch
10 Scorpions more info
10 V-Ups
20 Air Squats
Planks 30 sec x 4

Barbell Warm up

Lifting

Lifting of Blocks from the Knee, building to a heavy rep for the day

5 x 1 Snatch

5 x 1 Clean and Jerk

5 x 2 Clean Pulls

WOD

9-7-5

Thrusters 95#

Barbell Burpees

Rest 5 min

 

9-7-5

KB 72#

Box Jumps 24/20

Rest 5 min

 

9-7-5

Reverse Lunges in the Front Rack position 95#

Pull ups

 

Strength

5 x 3 Chinese Rows

 

Another great day of training in the books!

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Steven Bishop - Author

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