Friday June 19, 2015

A) granite Games qualifier wod 1

10min Amrap 

5 hang squat clean 155/105lbs

7 bar facing burpees 

*hold on to that bar as Long as possible. The burpees are going to slow down no matter what. So do your best to hold on for all 5 cleans. Don't pace out the burpees. Go as fast as you can. Again, they will get slow but don't intentionally go slow on them. Attack them!!

B)  overhead squat 5x1 2201

C) Week 4 Close Grip Bench Press * Set 1 – 5 reps @ 50% 

Set 2 – 5 reps @ 60% 

Set 3 – 5 reps @ 70% 

Sets 4-9 3 reps @ 85-90% 

Set 10 – 10 reps @ 55-65% 

Rest 90 seconds to 2 minutes between sets. 

This is the last week of the volume pressing. Hang in there.

Accessory work 

5 rounds alternating 

D1) weighted Ring Dip 5-6 reps (2111) 

D2) weighted pull-ups (supinated) 5-6 reps