Wednesday July 2, 2014


Wednesday July 2, 2014

5 Rounds Rest As Needed Between Rounds
6 Thrusters
Max Reps Strict Chest To Bar Pull Ups

10 Rounds 
Speed Bench Press 
3 Reps At 60% Plus Red Or Purple Bands. (Attach to a heavy KB on the ground) Lower each rep slowly and smooth. Press as fast and hard as possible on the way up for each rep.

“Snatch Complex 2”
8 Rounds
1 Snatch Balance
1 Hang Snatch
1 Overhead Squat
Add 5-15lbs from last time if you are able to stay fast and precise in your reps.

4 Responses

  1. A. 135-185 On The Thrusters, Then I did 10 Pull Ups Every Round, Had To break up the last 2
    B. Used purple folded in half to a KB and weight jumped around between 95-155
    C. Worked Up To 175 On The Complex Felt Solid

    Nice work on those thrusters Mase!!!

  2. A. 65/3, 70/3, 75/5. 80/5, 85/7 pr’d by 15#. I was so happy with that weight for a movement that I do not like!!
    B. 45# for 5 rnds, 55# for last 5 rnds. Had to stay with an extremely narrow grip. These are not a happy movement for my shoulders.
    C. Stayed at 35# to continue to work on speed.
    Rest day tomorrow-yippeee.