WODs
 | Tue, Aug 31 2021 |  |
| 20210831 MAYHEM MASTERS WEIGHTLIFTING1 | 20210830 MAYHEM MASTERS WEIGHTLIFTING |
20210831 MAYHEM MASTERS WEIGHTLIFTING1
(Weight)
3 sets:
1 Snatch Pull + 1 Muscle Snatch + 1 Tempo Overhead Squat + 1 Sots Press
5 sets
1 Below the Knee Snatch + 1, 1' off the floor Snatch
Deficit Snatch Grip Deadlift:
5 reps @ 75%
3 reps @ 85%
1 rep @ 90%
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 80-85%
* superset each set with 5 High Box Jumps * (30/24)
| Duane | SP Complex -065-75-85, Snatch Complex - 55-65-75-80-85 Rx | SGDL(no deficit) - 155x5-165x3-185x1, 160x5-185x3-205x1, 175x5x5 | | Sarah | SP Complex - 35-55-65, Snatch Complex - 95-105-110-115-125 Rx | Deficit SGDL (25# Plate) - 100x5-110x3-115x1, 105x5-115x3-125x1, 115x5x5 |
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20210830 MAYHEM MASTERS WEIGHTLIFTING
(Weight)
Back Squat:
8 reps @ 60%
6 reps @ 70%
4 reps @ 75%
4 reps @ 80%
* Rest as needed between sets *
Front Squat:
5 reps @ 70%
5 reps @ 70%
5 reps @ 75%
*rest as needed between sets
| Duane | Back Squat - 205x8, 235x6, 250x4, 265x4, Rx | Front Squat - 210x5, 215x5, 225x5 | | Sarah | Back Squat - 135x8, 155x6, 165x4, 175x4, Rx | Front Squat - 135x5, 135x5, 145x5 |
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