Latest Event Updates
monday
bs FS
| 1*8 | 65% | 160 | 1*5 | 60% | 125 |
| 1*8 | 70% | 170 | 1*5 | 70% | 135 |
| 1*6 | 80% | 19 | 1*5 | 75% | 145 |
| 1*6 | 85% | 210 | 1*5 | 80% | 155 |
hump day
AM SESSION
didn’t finish the hspu’s
PM SESSION
Day 2 (Back) •Wide-Grip Lat Pull-down 3 sets of 12 reps 1 min rest •One-Arm Dumbbell Row 3 sets of 12 reps/25/30/30 1 min rest •Seated Cable Row 3 sets of 12 reps 1 min •Underhand Cable Pull-down 3 sets of 12 reps 1 min rest •Dumbbell Alternate Biceps Curl 3 sets of 12 reps/25/25/25 1 min rest •One-Arm Dumbbell Preacher Curl 3 sets of 12 reps 1 min rest •Standing Biceps Cable Curl 3 sets of 12 reps 1 min rest
tues
AM SESSION
PM SESSION
Day 1 Chest/Tri •Wide Push-up 3 sets of 12 reps 1 min rest •Dumbbell Bench Press 3 sets of 12 reps/25/30/30 1 min rest •Flat Bench Cable Fly 3 sets of 12 reps 1 min rest •Narrow Push-up 3 sets of 12 reps 1 min rest •Standing Dumbbell Triceps Extension 3 sets of 12 reps/25/25/25 1 min rest •Triceps Push-down 3 sets of 12 reps 1 min rest
monday
AM SESSION
BS FS
| 1*8 | 65% | 160 | 1*5 | 60% | 115 |
| 1*8 | 70% | 170 | 1*5 | 70% | 130 |
| 1*6 | 80% | 195 | 1*5 | 75% | 145 |
| 1*6 | 85% | 210 | 1*5 | 80% | 155 |
9min Ascending ladder
3 Hang Power Clean
3 KBS
3 Lateral Barbell Burpees
6-6-6, 9-9-9 etc Continue to increase by 3 until time has expired
115/53
96
PM SESSION
- Clean & jerk – 75% x 1 x 4/145
- Clean pull – 90% (of clean) x 3 x 3/185
- Clean deadlift – 100% (of clean) x 3 x 3/195
15 min amrap
5 power snatches/10 ttb/15 box jumps
4rds
friday
BS FS
| 1*10 | 60% | 145 | 1*5 | 60% | 115 |
| 1*8 | 70% | 170 | 1*5 | 65% | 125 |
| 1*8 | 75% | 185 | 1*5 | 70% | 135 |
| 1*8 | 80% | 195 | 1*5 | 70% | 135 |
2+7
tuesday
AM started off with squats
PM started off with snatch work
- Snatch – 75% x 1 x 3/115
- Snatch pull – 90% (of snatch) x 3 x 3/145
- Snatch deadlift – 100% x 3 x 3/165
tabata AD intervals
back at it
AM
Mary – 5 rds
strict hspu, 1 abmat
PM
Technique Primer: Tall Snatch – 3 x 3 (light)
35 lb barbell
- Snatch – 75%x3x5
- 110 with two misses
- Jerk – 75%x3x5
- 140
- Back Squat – 75%x3x5
- 180
- Snatch Deadlift off 45# plate
- 155
Jenn Harris 