4/11/12 Training

BB Gymnastics
1) Snatch: 3X1 @ 80% – rest 60 sec.
2) Clean & Jerk: 3X1 @ 80% – rest 60 sec.
3) Snatch Pull: 3X2 @ 90% – rest 60 sec.

Conditioning (pain threshold training)

4) 5 rounds for total time of:
Row 250m
10 Squat Clean to Thrusters 95#
15 Burpees
-Rest 3 minutes.

Notes: This entire WOD should be performed with a 20/10# vest.

Strength (time permitting)
5a) 3XME Bench Press @ 70% – rest 45 sec.
5b) 3X10 Reverse Hypers – heavy, rest 45 sec.

Extra 120411:

Group 1 Conditioning
6) 3 rounds for time of:
7 Stones to Shoulder @ 150# (or as close as possible)
14 C2B Pullups
21 Box Jumps 24″

RESULTS

1. 215#, cinch
2. 265#, easy
3. skipped due to time

4. Intervals: 2:10, 2:15, 2:40, 2:50, 3:25
Total Time w/ rest: 25:20
Total Working Time: 13:20
     That 20# vest made this thing brutal, wanted to puke on the last round, haha.

5a & 5b. skipped due to time (dinner date with some dear friends)

6. Time: ~ 6 minutes
Used a folded up 120# sandbag instead of stone, mimicked stone technique (pull to knees, sit and support, and then shoulder).  Could NOT get the C2B's going at all.  Weird.  Oh well.