Tuesday, January 29, 2013

13.3

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

Squat Strength
      Front Squat
               Warm Up 1 x 2 @ 70%, 1 x 2 @ 75%
               Work Sets 3 x 6 @ 80%

WOD
Class WOD

Goat/Engine WOD
Pistols
5 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
rest 30 seconds 
500 meter sprint row

10 comments:

  1. I work all day saturday so I wont be able to attend. :( !

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    Replies
    1. That stinks. You will be missed.

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    2. Taylor, 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...

      :)

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    3. 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.

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  2. Hoping to make it OKC tonight.

    Lunchtime 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?

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  3. Went for a max back squat- hit 405 easy jumped to 435 for the easy 10lb pr- fail. 440- fail

    Snatch 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

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  4. snatch from blocks- 3x2@75#, 2x2@85#
    clean 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.

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  5. Oly Strength
    1. 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.

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