Competitors, Week of 1/19/2015

Testing week!!! Take your time on the 1 rep max efforts. Minimum 3 minutes between attempts (ideally – 4.5-5 minutes between attempts) and no more than 3 lifts within 90% of your goal weight. I snatched on Sunday and took just over an hour to hit a 1 rep max. It was not a PR but it was heavy compared to what I’ve done since surgery and felt great!

Monday:
1 Rep Max Snatch

1,000 meter row (max effort time trial) – note total time and average 500 meter pace

Tuesday:
1 Rep Max Back Squat

1 Rep Max weighted ring dip

Wednesday:
AMRAP in 5 minutes:
10 Wall Balls (30#/20#)
50 Double Unders

Rest 1 minute

3 Rounds:
Row 50 calories
25 Burpees

Friday:
1 Rep Max Clean

5×3 Sots Press – heavy

Saturday:
1 Rep Max Front Squat

Tabata Battling Ropes (keep ropes moving for all working time)

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  One thought on “Competitors, Week of 1/19/2015

  1. January 19, 2015 at 4:37 pm

    Comp Strength:
    1RM Snatch 180# (5# under PR but good lifts to get there)

    1000 Meter Row:
    4:03
    2:01/500 avg
    20 s/m

    Thursdays WOD:
    3:45
    Ring Dips Rx
    Pistols with Rig

    This is long because I was interrupted at least 3 times with work phone calls…..sigh.

    Like

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