WOD – 5-17-17

Dark Orchestra Masters cycle Day 2 of week 1 of 8 weeks

CLEAN GRIP SOTTS PRESS
4×5 @ #45

CLEAN & JERK
6×2
165, 170, 175, 185, 190, 195

FRONT SQUAT
6×4 @ #230…hit #235 on the last set.

BACK EXTENSIONS
4×8 @ #45

PRESS IN SPLIT JERK POSITION
3×8
95, 115, 115

WOD – 5-15-17

Dark Orchestra Masters Cycle week 1 of 8

SNATCH GRIP SOTTS PRESS
4×5 @ #45

SNATCH
7×2
120, 120, 120, 130, 130, 130, 135

BACK SQUAT
Work up to a 1RM, then, 5×2 @ 85% of that weight

#375 Then 315, 315, 225, 135 Legs and back were tired.

WOD – 5-3-17

DARK ORCHESTRA MASTERS CYCLE – week 7 of 8

Snatch
1×8
105, 115, 120, 125, 135, 135, 145, 145
Not getting bar to hip and missed those last 2

Back Squat
5 @ 255
3 @ 290
5 @ 270
3 @ 315
5 @ 290
3 @ 330
5 @ 300

Snatch Grip Push Press Behind the Neck
4×5
95, 115, 115, 135, 135

Worked on mobility some afterwards.

WOD – 5-2-17

Dark Orchestra Masters cycle week 7 of 8

This was actually yesterday’s workout…
Find max clean and jerk.
I worked up to #225 and then couldnt even get #230 past my knees. Feeling pretty tired today. Have also been out of the gym since Thurs of last week.

Front squat
4×3 @ #225

Back Extensions
4×12 #45

MetCon…

Row intervals
1 min on 1 min rest
2 min on 2 min rest
3 min on 3 min rest
4 min on 4 min rest
3 min on 3 min rest
2 min on 2 min rest
1 min on

3800 total meters