June 26th

http://wp.me/sWOYt-120618

WOD 120618:

BB Gymnastics

1) 7X2 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Demo With Instruction – Side Demo

125lb's - 180lb's

Boxes were set at mid-thigh. This was more of a muscle snatch. Did not get low.

2a) 4X3 Halting Snatch Deadlift - heavy, rest 60 sec. DEMO VIDEO

225lb's - 270 lb's

Last two sets I only did two reps.I did this as a single excersice, not alternating with Drop Snatch, since I only had one bar

2b) 4X3 Drop Snatch - medium/heavy and fast, rest 60 sec.

105Lb's for all sets

The first set was awkward and not explosive,  Every set after that was good.

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”

Strength

1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video

Did Push Press 3X3 instead since I am doing legs with Garth tomorrow.

185lb's - 195lb(last set)

1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.

3X3
Used 53lb kettle bell since I only had one bar (push Press)
Conditioning

4 rounds for total working time (not including C2B) and total reps of C2B:

50 Double-Unders
10 Push Jerks @ 135/95#
*Rest 30 seconds before C2B.

ME UB C2B Pullups
*Rest 1 minute before starting next round.