Friday, January 4, 2013

9.5

Oly Strength
1. Snatch Pull 4 x 2 @ 95%
2. Snatch
         10 min to find Heavy Single then, 5 x 1 @ 75-85% of Heavy Single weight
3. Clean & Jerk
          10 min to find Heavy Single then, 5 x 1 @ 75-85% of Heavy Single weight

Grunt WOD
            With Weight Vest (20/10#)
6 min AMRAP
5 Burpees
4 Strict Pull up
30 Meter Farmers Carry (100/70# DB) 15 meters down and back
2 Tire flips

WOD
Class WOD
at

9 comments:

  1. AnonymousJanuary 4, 2013 at 5:29 AM

    oh i like the look of this grunt work :)_
    -Dolf

    ReplyDelete
  2. Joey MarkingJanuary 4, 2013 at 6:31 PM

    Quick question, Kody, would it be unwise of me to do one heavy Deadlift a week whilst on Blackhorse?

    ReplyDelete
  3. KodyKJanuary 4, 2013 at 6:36 PM

    No, not unwise

    ReplyDelete
  4. Joey MarkingJanuary 4, 2013 at 8:03 PM

    Any days you would recommend pairing it with?...and did I mention how much I appreciate you doing this?

    ReplyDelete
    Replies
    1. KodyKJanuary 4, 2013 at 8:11 PM

      I would recommend doing it on clean days. You could do it as a substitute for pulls or in addition to everything else.

      Delete
  5. Joey MarkingJanuary 5, 2013 at 9:47 AM

    Oly Strength
    Snatch - Up to 155#, missed 165#...which is 15# away from my PR. I just felt slow and the shoulders were weak from yesterday. Then did 5 x 1 @ 135#.

    Clean & Jerk - 235# (10# PR). And as everyone can attest to, had no speed left for the jerk and it made every Olympic Lifting coach vomit, but it counted.

    Grunt WOD (slightly modified) With Weight Vest (20#)
    6 min AMRAP--
    6 Strict Bar Dips
    5 Burpees
    4 Strict Pull up
    30 Meter Farmers Carry (97# KBs)

    4 rds + 5 Burpees

    ReplyDelete
  6. UnknownJanuary 5, 2013 at 9:54 AM

    Oly Strength
    2. Snatch - 225, 200 for 5x1
    3. Clean & Jerk - 305 (10# PR) - Did not do the 5x1.

    Will make up the CJ 5x1 and Grunt work at home this afternoon.

    ReplyDelete
  7. UnknownJanuary 8, 2013 at 7:06 AM

    Didnt do BHT today, knew i wouldnt have much for Heavy OLY.

    30min EMOM-Each minute a different movement.
    40-DUs
    10-GHDs
    6-Strict Pull Ups

    THEN

    20min EMOM:
    4-100#DB Snatch alternating
    5-3inch Deficit kipping HSPUs

    Class Wod:
    Six Rounds for Time...21:3? @ 80%

    24 Squats

    24 Push Ups
    24 Walking Lunge Steps
    400 M Run


    Sunday PM
    5x3 OHS=205-225-245-265-285x2(Fail 3rd Rep)

    Class Partner Wod:
    Partner WOD:15:31 w Brice

    2000 Meter Row

    100 Pistols

    60 Hang Power Cleans (225/153)

    *Only one person at a time, split the reps up however you want*

    ReplyDelete

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