Thursday, July 26, 2012
WOD 120725
BB Gymnastics
1) 7X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
155 x 155 x 155 x 155 x 155 x 155 x 155
2) 7X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
185 x 195 x 200 x 200 x 200 x 205 x 210
Strength
1a) 3X10 BB Weighted Step-Up 20″ – very heavy, rest 45 sec.
125 x 135 x 140
1b) 3X15 Reverse Hypers – heavy, rest 45 sec.
1c) 3X8 DB Strict Press – heaviest possible, rest 45 sec.
40 x 45 x 45
Conditioning
For time:
Row 500m (ALL OUT – do not pace knowing more work is coming)
-rest 1 minute-
30 Snatch @ 75#
-rest 1 minute-
Row 1000m
-rest 1 minute-
50 Snatch @ 75#
13:30 including rest.
500m row: 1:32 #PR
1000m row: 4:01
Having difficulty w/ the start position on the snatch from the floor, need to drill that during next session. Hit 170# power snatch for the fun of it though. Conditioning sucked. That is all.
Will switch active rest on Thursdays to Sundays. Works better schedule wise and what my body/mind seem to prefer.
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