02-29-12 Wednesday

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

3 comments:

  1. Did 'The Chief' in the morning:
    5 rounds of:
    3 min AMRAP

    3 Power Cleans (135lbs)
    6 Push-ups
    9 Air Squats

    Rest 1 minute

    Got 19 total rounds + 1 Clean

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  2. Did yesterday's WOD from the main site. This was a good one:
    3 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.

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  3. Did yesterdays oly lifting.
    Snatch:
    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!

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