August 13, 2013

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SUE AND CHARITY AT FEMME ROYAL COMP

STRENGTH:

FITNESS:

Bench Press 5,5,5,5,5

 –

PERFORMANCE:

Clean: 3 sets of 3 reps @75%

            2 sets of 2 reps @80%

            (Rest 1-2 minutes)

 –

WOD:

FITNESS:

6-5-4-3-2-1

Deadlifts (275,155)

Chest-to-Bar Pull-Ups

HSPU

 –

PERFORMANCE:

6,5,4,3,2,1

Deadlifts (315,205)

Muscle-ups

HSPU (Men deficit 45’s, women standard)

PERFORMANCE SUPPLEMENTAL TRAINING:

Behind the neck split jerks:

3 sets of 3 reps @75% of 1RM Jerk

2 sets of 2 reps @80%

Hold the split for 3 seconds before recovering.

Work on getting balanced/comfortable in split

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806