Sunday 08/30/09

Time: 1:30 p.m.

Back Squat
5 x 1

Compare to 06/16/09 or 04/21/09.

5 rounds for time of:
200m run
12 1-arm DB Hang Snatch, 50% BW (hang power allowed)
12 Burp-ups
(Courtesy of CF Football - modified)

The snatches should be split evenly between each arm (6 left and 6 right). You choose the rep scheme.
Posted by Phil
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4 comments:

Kiley said...

Back squat:
95
115
125
135
145 (ties PR from 9/08)

metcon:
25# DB
20:41 (Okay, I made up the last two numbers...I'll edit them later)

August 30, 2009 at 4:49 PM
Phil said...

2nd attempt at posting.

Mike's Gym WOD from Mon 08/24/09:
I don't know if this is right, but I based all my snatch percentages off of my snatch max and not my power snatch max (which, sadly, is higher).

Barski Snatch:
60%x3, 90
65%x3, 95
70%x3x3, 105/105/105

Snatch Pull
90%x3, 135
95%x3, 140
100%x3, 145

Snatch Push Press, 5x5
115
135
145
155
These weren't maximal weights for this rep scheme, but going heavier wouldn't have been wise. I decided doing the 5th set would be have been a bad idea (wrist). Perhaps they all were bad ideas, but that one definitely would have been.

Metcon
50# DB
Burp-ups on knuckles
16:53

August 30, 2009 at 7:04 PM
Kiley said...

Edited my time:
21:07

August 30, 2009 at 9:30 PM
chris said...

Clean:
160 - 3
170 - 3
180 - 3
190 - 1
200 - 1
210 - 1 (PR)

metcon:
19:33

scaled DB snatch to 35#
first time using that movement

August 31, 2009 at 6:17 AM

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