15 May 2011

110516

Noob SWOD
Squat - 3x5

Bench Press - 3x5

Deadlift* - 1x5

*We may start working Power Cleans tomorrow (110516).  If so, it will be a sub for D/L and this is the protocol:

Hang Clean - 4x2 

Pwr Clean - 

2x3 
1x3
1x3
1x3 (work set) 

Noob DWOD

Sqdn PT or 

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards


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3 comments:

  1. RyanMay 16, 2011 at 6:39 PM

    A.M.
    Front Squat 3x5 @135
    Bench Press 1x5 @175, 1x4@175, 1x4@170
    Hang Clean 4x2 @45
    Power Clean 2x5 @65

    P.M.
    Mock PT Test
    waist @ 38.5
    1.5m run @ 11:42
    Pushups @ 41
    Sit ups @ 48

    ReplyDelete
  2. FletcherMay 16, 2011 at 9:43 PM

    Squat - 3x5@210
    Bench - 3x5@160
    Power Clean - Learned how

    PT Test:
    Waist - 35
    Run - 10:59
    Pushups - 37
    Situps - 60

    ReplyDelete
  3. FletcherMay 16, 2011 at 9:43 PM

    Also two softball games
    1 beer
    3/5 batting

    ReplyDelete

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