WOD 120827

MORNING SESSION

BB Gymnastics
1) Find 1RM Snatch
     175#

Conditioning
4 rounds for total reps of:
In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS @ 115/75#.
*Rest 90 seconds after each round (including the final round).
-THEN-
400m Run for time (absolutely all out effort).

     10 x 10 x 10 x 8, 1:55 450m

VERY frustrated on snatch, just irritated in general. More oly work later today will get rid of it though.

EVENING SESSION
BB Gymnastics

1) 7X3 Hi-Hang Snatch (knee extension only)- medium/heavy but VERY fast, rest 60 sec.
Notes: These are UB reps. If you have to drop the bar then lower the load.
     135 x 135 x 135 F1 x 135 x 135 x 135 x 135

2) 7X3 Hi-Hang Clean (knee extension only) + 1 Jerk – medium/heavy but VERY fast, rest 60 sec.
Notes: Perform 3 Tall Cleans THEN 1 Jerk. These are UB reps. If you have to drop the bar then lower the load.
     165 x 165 x 165 x 165 x 165


Strength
1a) 3X6 Weighted Strict Pullups – heavier than last week, rest 60 sec.
     10#

1b) 3X8 Shoulder Press – heavier than last week, rest 60 sec.
     95 x 95 x 95

Snatch felt much better than this morning, good hip contact. Only 5 sets on cleans, legs feeling very sore. Weighed in at 196#, 14lbs over last year. Somehow gained 2 more lbs by cleaning up nutrition. Fuck.