BHT Clinic will be Saturday 1:00-3:30ish. Ginny will be posting more about it on Facebook later this week. This is going to be a good time to get a lot of the competitors together for some fun WODs and some good discussions. Some of you are going to be models and guinea pigs and you don't even know it. The more the merrier.
Oly Strength
1.Block snatch pull + snatch (below knee) - 3 x 2 (1+1) @ 70%,2 x 2 (1+1) @ 75%
2. Block clean pull + clean (below knee) 3 x 2 (1+1) @ 70%,2 x 2 (1+1) @ 75%
3. Snatch deadlift to knee + snatch pull 3 x 1(3+1) @ 85%, 2 x 1(3+1) @ 90%
Block pulls should be from at or just above the knees
2. Block clean pull + clean (below knee) 3 x 2 (1+1) @ 70%,2 x 2 (1+1) @ 75%
3. Snatch deadlift to knee + snatch pull 3 x 1(3+1) @ 85%, 2 x 1(3+1) @ 90%
Block pulls should be from at or just above the knees
Squat Strength
Front Squat
Warm Up 1 x 2 @ 70%, 1 x 2 @ 75%
Work Sets 3 x 6 @ 80%
Warm Up 1 x 2 @ 70%, 1 x 2 @ 75%
Work Sets 3 x 6 @ 80%
WOD
Class WOD
Goat/Engine WOD
Pistols5 minutes of Pistol warm up
Get the kinks out of your movement
Don't accept any rep that a good judge would no-rep
EMOM for 6 Minutes
Even: Tabata Pistols/(Non-pisteleros do Pistols to a low box)
Odd: Heavy 3 Rep Power Clean on the 30 seconds
Even: Tabata Pistols/(Non-pisteleros do Pistols to a low box)
Odd: Heavy 3 Rep Power Clean on the 30 seconds
rest 30 seconds
500 meter sprint row
I work all day saturday so I wont be able to attend. :( !
ReplyDeleteThat stinks. You will be missed.
DeleteTaylor, I'm pretty sure you're coming down with something. Was that a cough I just heard? I mean, it really sounds like there's no way you'd be able to go into work on Saturday with what you're coming down with...
Delete:)
Just tell your boss that you have a fever and that you need to go to a clinic. You won't be lying: You have a fever for more Oly lifting and you are going to the BHT clinic.
DeleteHoping to make it OKC tonight.
ReplyDeleteLunchtime Improvised Partner WOD, with one partner working at a time, but both must do the prescribed reps each as individuals (I wore a 20# vest):
50 Situps
45 Double Unders
40 Walking Lunges w/35# DB in front rack (40L+40R)
35 Burpees
30 KB High Pulls, 2 pood
25 Single-Arm DB Snatch (35#DB, 25L+25R)
Partner WOD Time: 16:30
I plan on trying to combine some of Monday-Wednesdays work tonight, would you have any suggestions, Kody, since you know what I most need to work on?
Apparently Ginny knew as well, Oly Lifts.
DeleteJoey....oly lifts. The end.
ReplyDeleteWent for a max back squat- hit 405 easy jumped to 435 for the easy 10lb pr- fail. 440- fail
ReplyDeleteSnatch from blocks. 3x4@165 2x4@176
6 min pistol tabata
Worst round was the first one- got really squirrely for 6-7-8-9-8-7
225 power cleans. Missed 2 reps due to having to strip head phones in the 3rd round. No failed reps.
Rest approximately 4 min
Class wod with the 2 pood 10:37
snatch from blocks- 3x2@75#, 2x2@85#
ReplyDeleteclean from blocks- 3x2@105, 2x2@115#
snatch dl+snatch pull- 2x1@85#, 3x1@95#
front squat- 3x6@125# (Thats def the heaviest I have ever done a set of 6. And I did it 3 times :) )
6minTabata
5-5-4-5-3-5 pistols
power cleans@ 115# (a bit tired)
I didn't finish the class WOD. Decided to call it a day after I BHT.
Oly Strength
ReplyDelete1. 172#,185#
2. 225#,235#
3. 225#, 235#
Squat Strength
Front Squat
1.225#, 245#
2. Work Sets 3 x 6 @ 80% - Hmmmmmmm, not today.
2x15 of GHD Raises and Situps.