28/11/12

27/11/12

5 mins AMRAP TGU @ 16kg

10 Reps

TGU 1-1-1-1-1

24kg - 28kg (PR) - 32kg (PR)

Power Snatch off the Blocks

40kg X 3
45kg X 3
50kg X 3
55kg X 3
57.5kg X 3
60kg X 3 (2)
50kg X 1
60kg X 2 (1)

"PMWOD 112712"
20 mins AMRAP:
20 DL @ 75kg
20 Push Ups
20 Pull Ups
20 Push Press @ 20kg
20 KTE

2R + 20,20,20,10

Deadlift 1 RM

175kg

26/11/12

Deloader Back Squat

70kg X 5

120kg X 5

150kg X 5

170kg X 1

180kg X 1

190kg X 1

195kg X 1

200kg X 1

Power Snatch 1 RM

75kg

22/11/12

"Strength"

Front Squat Max. Effort
60kg X 3
80kg X 3
90kg X 3
100kg X 3
105kg X 1
110kg X 1
115kg X 1 (PR!)
120kg X 1 (f)
120kg X 1 (f)
105kg X 3
110kg X 1
115kg X 1
120kg X 1 (f)
120kg X 1 (f)

Pendlay Rows 5X5
60kg

"PMWOD112212"

25 mins AMRAP;

50 Double Unders
50 Burpees
50 KB Swings @ 16kg
50 Walking Lunges
50 Push Press @ 20kg

2R + 50, 15 Burpees

21/11/12

"Strength"

Front Squat 5X5 @ 2 X 16kg KB each side

"Abs Work"

5 X 10 @ 10kg Torture Twist
3 X 10 Strict TTB
3 X 15 Hip Raises (Lower Abs)
3 X 10 (5 L, 5R) Single Arm DB @ 35lbs, Straight Legs

3-3-3-3-3 Windmills

J.T. 12, 16, 20, 24, 28kg

"Calf Work"

5X30 Seated Calf Raises @ 25kg
Bouncing Heels
Calf Raise Hold

20/11/12

"Strength"

Front Squat 1RM

110kg

Box Back Squat 3X5

85kg

Power Snatches Max. Effort

75kg

*High Pull then Snatch. High Pull must be fast and aggressive!

19/11/12

"Strength"

Front Squat 3RM

60kg X 5
80kg X 3
90kg X 3
100kg X 3
105kg X 3 (PR!)

3 X Max. Reps HSPU

10, 7, 8 Reps.

"PMWOD111912"

In 12 mins, complete as many steps of the following ladder;

3 Pull Ups
3 Ring Dips
3 Russian KB Swing @ 40kg
6 Pull Ups
6 Ring Dips
6 Russian KB Swing @ 40kg
9 Pull Ups
9 Ring Dips
9 Russian KB Swing @ 40kg
etc...

12 + 15 Pull Ups

18/11/12

"Coach Wu Session 4"

1RM Max Effort Snatch (Hang to First pull, plates do not touch the ground)

*Need to be explosive and aggressive on the 2nd pull, the pocket pop.
**Agressive High Pull. Need to be faster.
***Finish strong and solid. STICK IT!

Jerk Dip Practice
Work to a load that you will question yourself to Jerk (HEAVY SHIT!).
Dip and Drive with a slight press to get the Bar to forehead height

*Initial Dip, hips must go back. Do not lean knees forward, PUSH THEM BACK!
** Explode from the Dip!