120129

AM Session:

Snatch Practice.  Here is a video and feedback is welcome!

BB Gymnastics

1a) 3X5 Clean High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO

Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee.

95, 135, 135 

1b) 3X5 Tall Cleans – heaviest possible, rest 60 sec. VIDEO DEMO

Notes: This WILL NOT be a heavy weight. The goal is with ZERO knee bend or hip angle change, to initiate vertical movement of the barbell with ankle extension, then rapidly pull under into the catch position 

95, 105, 115 :)

Conditioning

“Training Camp 12.2 – WOD 1″

Part 1) 8 minute AMRAP of:

8 Push Jerks 155/105#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg

Followed IMMEDIATELY by:

Part 2) 2 minute AMRAP of:

Double-Unders

Notes: KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.

For total reps of Part 1 plus 1 rep for every 5 Double-Unders of Part 2 (any reps shy of 5 do not count – 98 reps = 19).

Score to beat:

Josh Courage 144 (4 rounds + 16 reps of Part 1) + 28 (140 Double-Unders) = 172 total score
Elisabeth Akinwale 127 (3 rounds + 31 reps of Part 1) + 19 (98 Double-Unders) = 146 total score

MY SCORE: 4 rounds + 5 push jerks = 132, 98 DUs = 19.  TOTAL = 151 

I felt really good on this. Started tapering off to save some breath for the DUs. If I did it again, I would have just kept blazing through and maybe got 5 full rounds. Happy with this I guess. There was more in the tank until the DUs.

Midline

1a) 3X15 UB Toes to Bar – rest 60 sec. (work on speed – time each round)

~ 18, 19, 19 seconds

1b) 3X10 GH Raise – rest 60 sec. VIDEO DEMO

completed.

MFS- 2, 2, 5 still sore from 15 rounds of Mary. Yay