Dave Rochon

CANWEST games workout 17.3:
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Last call to order custom wodbooks and duffle bags. The order is going in Friday. If interested, talk to us at the box or send an email

Strength

Split jerk from the rack (build to max)

3-3-3-3-3

METCON

8 min AMRAP

3 weighted pull ups

6 overhead squats (from the ground)

Note: No prescribed weight for the pull ups and overhead squats. Obviously, if you don’t quite have a pull up, don’t go weighted, but do something that will challenge you. For the overhead squats, depending on your technique and capacity, going for a weight slightly under your max power snatch would be a good start point. If your technique is spot on, aim for around 75% of your max power snatch. The goal is to go as heavy as you can while maintaining the intensity

Snatch (not touch and go, build up to max)

2-2-2-2-2

Snatch Pulls @110% of today’s max double

3-3-3-3

Note: touch and go triples

Front squats (build to max)

3-3-3-3-3

Note: Its tempting to get out of the squat fast but try to build confidence at the bottom, no pause but really reinforce a strong bottom position.

Acc work

sots press

5-5-5-5

Guys night Saturday June 10th at 4pm. Start with archery tag at the archery games, followed by the Iron Triathlon (Team of 4) and a BBQ at Pyro

Strength

Deadlift (Double overhand)

5-5-5-5-5

METCON

Buy in: 20 knee to elbows

5 rounds for time:

4 hang kettlebell power snatch right 53/35
25ft Kettlebell overhead walking lunges right 53/35
4 hang kettlebell power snatch left 53/35
25ft kettlebell overhead walking lunges left 53/35

Buy out: 20 knee to elbows

2 power cleans + 1 push jerk (Build up)
1-1-1-1-1

Note: Power cleans are not touch and go but keep them close together

Clean pulls @ 110% of today’s max
3-3-3-3

Note: For today, drops in between reps, work on good triple extension

Back squat (Build up)
5-5-5-5-5

Note: Each sets should be challenging but stay below max effort

Acc work

GHD sit ups
10-10-10