monday 4.30.2012

Aja Barto finished the snatch ladder. FINISHED IT! What a sick SOB. All the way to 295lbs.

I mentioned this before, but this programming is getting Kelley ready for Regionals. If you need to trim one or two things out to keep up, go for it. You'll be seeing a literal ass-load of cleans, snatches, pistols and rowing. ENJOY!

1. a)Snatch Shrug:
   4x5@125% 1RM snatch
   b) 4x8 hspu, narrow, strict, elbows forward
    
2. 3 position snatch:
   2x1@75%
   3x1@80%
    
3. a) Snatch Push Press:
   2x3@90%
   2x3@95%
   b) Overhead Kneeling Jump:
   4x3 AHAP
    
4. 10-9-8-7-6-5-4-3-2-1 reps for time:
   KTE
   box jump, 34/28"
   2 KB snatch, 70/53
   
   *If you do this WOD in the 4:30-5:30 slot and run out of time, you will have to wait and do it at 6:30. Like a BOSS.
    
5. "Helen"
   3RFT:
   400m run
   21 KBS, 53/35
   12 pull-ups
   
   *wear weight vest, 22/12lbs