July 24, 2013
1) Power Snatch
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 65%
Set 3: 2 reps @ 70%
Set 4: 1 rep @ 75%
Set 5: 2 reps @ 70%
2) 2 Power Cleans + 1 Jerk
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75% (1 clean & 1 jerk)
Set 5: 70%
3) Back Squat:
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 70%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 2 reps @ 90%
Set 6 – 7: 1 rep @ 95%
4) 5 rounds not for time:
3 weighted pull ups
3 – 5 glute ham raises
Snatch – 140, 150, 160, 175, 165
C & J – 165, 175, 190, 205, 190
Rocket introduced some lean manufacturing concepts to this.
Postponed back squats due to some back issues, but was able to mix in some light OHS work.
GHD raises- kipping with no band
Pull-ups with 70#
Great morning. Full crew minus one Nate.
Snatch: 140, 150, 160, 175, 165
CNJ: 165, 175, 190, 205, 225, 205
Suprise WOD: Team Grass Fed-snatch 64 reps, OHS 49 reps=113 reps. Glad we did this-I need work on OHS!
Back Sauat: 235, 275, 320, 340, 360, 380, 380
Strict Pull ups and green band for levers.
Got made fun of most of the morning. Suffered through mental anguish and anxiety during the CNJ and couldn’t focus. Bebe even threw me under the bus for using a band on ring dips. I hope to one day be added to the group text message, it would mean so much to me. I hope the bulls big toe is ok?!
Power Snatch – 140, 150, 160, 175, 165
C & J – 165, 175, 190, 205, 190
Surprise wod of snatch and ohs–teamed up with a fellow sheep, Brad. 126 reps.
did not do Back squat due to time constraints and the fact that my knee is back in “explode” mode right now.
As related to Rocket’s post, I did not notice any of this aside from a lot of screaming during his squat session. It caused me to come out of the bathroom half dressed to make sure he was alright.
Fun morning though–ready to pull the sled in the morning.