Complete two rounds for time of: 40 pound Dumbbell snatch, 12 reps, right arm 12 L Pull-ups 40 pound Dumbbell snatch, 12 reps, left arm 12 L Pull-ups
Post time to comments.
These are squat not power snatches.
5 comments:
Bev
said...
Press practice 25x3, 35x3 Press work: 45x3,55x3, 60x3 (PR was 70x3 10/14/09)
2 rounds for time of: one leg squats with back foot on 12 inch box, holding 15 lb DBs, left leg front, 12 reps 12 chin-ups with blue band one leg squats with back foot on 12 inch box, holding 15 lb DBs, right leg front, 9 reps + 3 reps no weight (lower squats) 12 chin-ups with blue band
20 pound Dumbbell snatch, 12 reps, right arm 12 Pull-ups w/ Green Band 20 pound Dumbbell snatch, 12 reps, right arm 12 Pull-ups w/ Green Band ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 20 pound Dumbbell snatch, 12 reps, right arm 7 Pull-ups w/ Green Band 20 pound Dumbbell snatch, 12 reps, right arm 7 Pull-ups w/ Green Band
Time = 12:40 (I think, cant see the top row in the pic :-P )
I did the workout completely wrong, but here's what I did: 4rounds of 12 40# DB rear-elevated lunge Rt 12 40# DB rear-elevated lunge Lft 12 HSPU with 2ab mats
5 comments:
Press practice 25x3, 35x3
Press work: 45x3,55x3, 60x3
(PR was 70x3 10/14/09)
2 rounds for time of:
one leg squats with back foot on 12 inch box, holding 15 lb DBs, left leg front, 12 reps
12 chin-ups with blue band
one leg squats with back foot on 12 inch box, holding 15 lb DBs, right leg front, 9 reps + 3 reps no weight (lower squats)
12 chin-ups with blue band
12:48
squats not very low
Press 3-3-3
140x3, 150x3, 160x1 *PR*
(Next week, 165 Josh!!)
Complete two rounds for time of:
20 pound Dumbbell snatch, 12 reps, right arm
12 Pull-ups w/ Green Band
20 pound Dumbbell snatch, 12 reps, right arm
12 Pull-ups w/ Green Band
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
20 pound Dumbbell snatch, 12 reps, right arm
7 Pull-ups w/ Green Band
20 pound Dumbbell snatch, 12 reps, right arm
7 Pull-ups w/ Green Band
Time = 12:40 (I think, cant see the top row in the pic :-P )
3X3 Press:
140,150,160* FAIL
I did the workout completely wrong, but here's what I did:
4rounds of
12 40# DB rear-elevated lunge Rt
12 40# DB rear-elevated lunge Lft
12 HSPU with 2ab mats
time-18:45
Press: 25x5, 35,3, 45x2, 45x3, 50x2
No dumbel snatch, substituted sit-ups and bodyrows
4x12 situps
4x12 body rows
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