Monday, October 7th

12th man

Fitness is in red, Performance is in blue, extra credit is in orange, optional conditioning is in pink.

Strength: A) Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Overhead Squat x 1 rep
Interval 2 (60s) – Drop Snatch x 1 rep
Interval 3 (90s) – High Hang Snatch x 1 rep

B) Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps 

WOD: Complete as many rounds and reps as possible in 8 minutes of:
7 Thrusters 95/65
7 Shoulder to Overhead 95/65
Run 200 meters

Strength: A) Every 30 seconds, for 15 minutes (10 sets of each) perform the following:

Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep
*Perform all movements at 70-75% of your 1-RM Snatch. Same as last week, try to increase the load a little bit.

B) Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps @ 80-85%

WOD: “DeHart”
Complete as many rounds and reps as possible in 4 minutes of:
Power Clean 135/95, 155/115, 195/135
Thruster 135/95, 155/115, 195/135
Shoulder to Overhead 135/95, 155/115, 195/135

Extra Credit: Three sets of:
Glute-Ham Raises x 6-8 reps 
Rest as needed
Single-Arm DB Row x 8-10 reps each 
Rest as needed
Strict Toes to Bar x 6-8 reps 
Rest as needed

Optional Conditioning: Three sets of:
Run 2400 Meters @ 85% of your 1600 meter PR pace
Rest 3 minutes

*This would be done at least three hours before or after the primary work.

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531