Thursday, January 3

« | »

1.  Snatch
1 Rep heavy
2×2 moderate

2.  Front Squat
3/10RM

3.  Opium Dream
21-18-15-12-9-6-3 Plate GTO, 45/25
5 Burpees + 30 Double unders between rounds
Compare to: Sept. 2012

4.  Goat Training
Pick two of the following, base on greatest weakness…
A.  Box Jumps
For time:  10 x 12 unbroken Reps – you choose the height.

B.  Double Unders
For time:  10 x 20 unbroken reps

C.  Rowing
For time:  3 x 500m, OT3M

C.  Running
For time:  4 x 400m, OT3M

D.  Strength
Deadlift 3-10-10

Speaking of high box jumps…don't do this.


Comments

  1. Snatch heavy – 215#, moderate 185#
    Front squat – 3rm 245#, 10rm 205
    opium dream – 8:05

  2. Snatch: 135#/ 123#
    Front Squat: 180# (PR), 155# (PR)
    Opium Dream: 7:32 (PR)
    Goat Training: Completed- but just the rowing. I didn’t notice until just now that I was supposed to choose two.

  3. Snatch Heavy – 190# PR
    Moderate – 155#
    Front Squat 3rm 245/ 10rm 205
    Opium Dream – 12:01

Speak Your Mind

*