Saturday 5th September 2015 – WOD

4th September 2015

standbyme

 

Barbell Club Wk 1 Session 3

Weight Lifting

  • 5 x 5 Split Jerk @ 75%
  • Snatch Balance – In 3 sets build to a starting weight for the next movement
  • 5 Sets of 5 Behind Neck Push press, then 2 OverHead Squats
  • Est a 3RM Deadlift with a 3 sec pause at knee > repeat -5% & -10%

 

 

 

Back & Abs

  • 3 Sets of weighted back ext on GHD – Max effort 7-10 reps range
  • 2 mins of accumulated hollow rocks
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