Vacation/Deload WOD #3

Sunday 6-10

TRAINING:
4 Rounds of:
A1. One-armed KB Thrusters x 10/side
A2. KB Swings x 15
A3. Side Planks x 1min/side
A4. One-armed KB Rows x 15

3 Rounds of:
B1. Ab Wheel (Standing) x 20
B2. L-Pull.ups x 5

3 Rounds of:
C. Inclined Ring Push-ups @ 11X2 x 15; rest 2 min
D. Ring Rows x 15; rest 2 min

TRAINING OUTCOME:
A1. 60-60-60 (held 40# KB in non-pressing hand each set)
A2. 60-60-60
A3. as Rx'd
A4. 60-60-60

B1. (11-9)-(10-10)-(9-11)
B2. as Rx'd

C. UB-UB-14+1
D. UB-UB-UB

Oly/Wendler Program: Week 3, Day 9

Thursday 5-24

TRAINING:
A. 3-Position Snatch - 65-75% x 3
B. Clean and Jerk - 90% x 1 x 3
C. Back Squat - 3 x 4
D1. Wtd. Pull-ups - 70#
D2. Cadence Dips - 60# @ 50X1
E1. Ab Wheel - 3 x 15
E2. Side Bridge - 1min each side x 3

TRAINING OUTCOME:
A. 95-135-155-175-180-185
B. 185-205-225-245-265-275-275-275*-275 
C. 135-225-285-315-335-340-345-345
D1. 4-5-5
D2. 5-5-7
E1. 6-9, 7-8, 8-7
E2. as Rx'd

General Cycle: Week 4, Day 15

Thursday 3-22


TRAINING:
A. Snatch - 90% x 1
B. Clean & Jerk - 90% x 1
C Front Squat - 95% x 1 x 2
D1. Ab Wheel  3 x 15
D2. Side Planks - 1 min/side x 3

TRAINING OUTCOME:
A. 95-135-160-185-205-225
B. 225-245-265-275
C. 225-275-315-340-355
D1-D2 as Rx'd

Notes:
Jerk was sketchy today and ran out of time for second set of 355 on FS.