friday 9.25.15

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1. dynamic + mobility

2. Front Squat

5 reps @ 55%

3 reps @ 65%

1 rep @ 75%

1 rep @ 85%

1 rep @ 90%

1 rep @ 95%

Then Test 3-RM – if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM

3. 7-5-3

squat clean (235/165)

ring dip (40/30 weighted db  no kip)

8 thoughts on “friday 9.25.15

  1. Anna

    Strength 95/115/130/150/155/165 160# 3rm
    WOD:
    145# + RD 10#

    Wednesday
    5 rope climbs (5:55) + 4 SPU
    WOD:
    3:30/10:30/17:30 53# 1st round 44# last 2
    LAB:
    95# for snatches
    85# for thrusters

    Reply
  2. KBo

    Saturday:
    145# p clean & jerk. havent cleaned from the floor in a while so quit while i was ahead
    BS: 3@ 165#, 5@155#. felt ok!
    WOD: 7 Rx. Had to get creative AF.

    Reply

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