3.3.12 Strength

Workout 1
3×5 Wall Squats
3x(5/5/5) Shoulder Dislocate/OHS/SOTS Press Combo
4×15 (each direction) Bulgarian Bag Halos
5×10 KBS (progressive loading)
3×5 Tuck Jump
Then:
Sumo Deadlift Strength Ladder + 3x Box Jumps
10 reps 
9 reps  
8 reps 
7 reps 
6 reps 
5 reps 
4 reps 
3 reps 
2 reps 
1 rep 
Then:
Cool Down
 
Results
Deadlift Strength Ladder:
Jamie Bald. 195# (PR) on final set
Ellen L.
Crystal S.
Rob J.
Latissa H.
Erica J.
Rachel S. @ 145# (PR) on final set
Ashley C.
Nicole P.
Susan S.
Shari O.
Joshua C. @ 365# on final set
Kevin S.
Carol S.
Nic B. @ 325# on final set
Tim B. @ 275# on final set
James B.
Ty T.
Margaret F. @ 155# on final set
Lizzy M. @ 215# on final set
 
Workout 2
CF Games WOW 12.2
10 minute running clock, progress through the following:
Males:
30x Snatch @ 75#
30x Snatch @ 135#
30x Snatch @ 165#
Max Reps @ 210#
Record total reps
OR
Females
30x Snatch @ 45#
30x Snatch @ 75#
30x Snatch @ 100#
Max Reps @ 120#
Record total reps
Then:
Cool Down
 
Results
Males:
Byron D. – 81 reps
Chris W. – 65 reps
James R. – 55 reps
Kian O. – 48 reps
Jen H. – 60 reps
 
Coach’s Comments
N/A
 
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Worth it…