Greg Everett Quick and Classic Cycle Week 2:
For exercise demos click here
Lifts:
* Power clean + power jerk - 75% x 3 sets, 80% x 2 sets
* Power snatch + snatch - 70% (of snatch) x 1+1 x 2, 75% x 1+1 x 2, 80% x 1+1 x 1
Metcon: 4 rounds
-20 KB swings
-10 pull-ups
-JD
Did 'The Chief' in the morning:
ReplyDelete5 rounds of:
3 min AMRAP
3 Power Cleans (135lbs)
6 Push-ups
9 Air Squats
Rest 1 minute
Got 19 total rounds + 1 Clean
Did yesterday's WOD from the main site. This was a good one:
ReplyDelete3 rounds for time of 300m row, 20 wall ball, 10 pull ups. Did it in 17:20 with a 16lb wall ball, which was the hard part. Got 3-4 pull-ups in a row pretty consistently throughout, which is a big breakthrough -- have done only one pull-up at a time thus far in workouts.
Did yesterdays oly lifting.
ReplyDeleteSnatch:
115x2x2
135x2
145x2
155x2
Snatch Pulls:
185x3
195x3x2
205x3
Pause Back Squat:
225x2
245x2
265x2
285x2
Felt good, a little bit rushed because I wanted to get to BJJ. Need to rearrange my schedule because I'm missing out on all of the accessory work!