WODs

Wed, Apr 24 2019

Most Recent Benchmark:
Bench Press Max on Apr 1, 2025 (285 days ago)

JTS Day 3 Strength1of4


(Weight)
1. Snatch- 6 x 1 @ 80% of 1RM

2. Superset- means go from one exercise to the next for A & B

A. Front Squat pause in bottom of squat for 1 second on first rep - heavy set of 3, then 4 x 3 @ 90% of heavy 3

B. Box jumps- 5 x 3 (straight leg box jumps, focus on a smaller box and landing with less bend in the knees)

3. Close Grip Bench- heavy set of 6, then 3 x 6 @ 90% of heavy 6

4. Plank with weight on low back- 3 x 1 min

5. Lying scissor kicks- leg lifts- 3 x 50 each leg



SarahMax snatch 95, 35/55/65/75/80/85/90/95 then 85x6 Rx
FS 3RM 135, 35/55/65/85/95/115/135 then 125x3/4; BP6 115, 35,55,65,85,95,105,115, 95x6/3
DuaneSnatch - 45, 65, 75, 85, 95, 105, 115, 95x6x1 Rx
FS-3RM-225, 205x4x3 w/Pause+ 30in BJ, close grip bench- 45, 65, 75, 85, 95, 105, 115, 135, 165, 185x3x6