Tuesday, October 23, 2012

Over the weekend

Sunday DWOD:

As many rounds as possible in 10 minutes:
3 push press (use between 175-225 lbs.; I used 135 lbs.)
5 ball slams (use between 40-60 pounds; I subbed deadlift high pulls w/ a kettlebell)

10 rounds and 2 push press

Saturday:
Amateur Strength WOD: Bench 3x5 (I subbed 3x15 plyo pushups)

DWOD: Russian Stim
Complete 3 rounds:
2 squats at 85% of 1 RM (used 230 lbs. based on 1rm of 275 lbs.)
Rest 2-3 minutes
2 squats at 85% of 1 RM
Rest 2-3 minutes
8 power cleans at 80% of 1 RM (used 160 lbs. based on a 1rm of 205 lbs.)
30 second rest between reps
Rest 2-3 minutes
8 power cleans at 80% of 1 RM
Rest 3-4 minutes between rounds

Squats were the easiest part of this workout.  Power cleans were challenging but I didn't have any failed reps. 

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