June 23rd

WOD 120615:

BB Gymnastics

7X2 Split Jerk off Blocks - heavy but not maximal, rest 60-90 sec.

Did off Rack since I did not have Blocks yet.  Elbows 45 deg. Big chest, stay vertical, knees out as I did, agressive front foot - drive through  heel, back knee bent and heel turned out.

135 - 215

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to dropped on the blocks after each rep.

Strength

1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension - rest 60 sec.

Used chains. No bands. Did this as an individual set. Did not alternate

225lb + 86lb's in chains

Need to be faster.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight is explained in the demo video above.

1b) 5X5 Seated DB Shoulder Press - heaviest possible (all sets), rest 2+ minutes

Did not do

Notes: These should be performed between every other set of Deadlifts.

Conditioning

12 minute AMRAP of:

15 KBS 32/24kg
50' High Prowler Push 215/165# (weight including Prowler)
15 Wall Balls 20/14#
50' Low Prowler Push 215/165# (weight including Prowler)

15 - 24kg kettle bell / 20 double unders / 15 wall balls / 20 double unders

I did two rounds.

Completely exhausted do to 100 deg weather. Just now getting cardio back.

outlawcoach | June 14, 2012 at 10:25 PM | Categories: Uncategorized | URL: http://wp.me/sWOYt-120615

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