WOD 150829:
BB Cycling
Alternating EMOM for 14:00-
Even: 3 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 65% of 1RM Snatch and add load with each set, push weight higher than last week
Odd: 30 Double-Unders
Accessories/Strength
1a) Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@75%, 1×3@80%, 1×3@85%, 1×2@90%, 1×2@95% – rest 60 sec.
1b) Front Squats (based on 1rm clean) – 1×5@75%, 1×3@80%, 1×3@85%, 1×2@90%, 1×2@95% – rest 60 sec.
Conditioning
7 rounds of:
50 Double-Unders
15 Jumping Air Squats
7 4/3″ Deficit HSPU (kipping is allowed)
Rest 1:1
7 rounds of: 1:12, 1:13, 1:15, 1:18, 1:22, 1:27, 1:21
50 Double-Unders
15 Jumping Air Squats
7 4/3″ Deficit HSPU (kipping is allowed)
Rest 1:1
829:
Modified: Was completely smashed from yesterday’s conditioning, felt like I’d been hit by a bus, what a bitch. So, 15 min. row for distance & recovery. Then today’s conditioning ~approx. 15 min after the row
Conditioning: 7 rounds of – (used 1 min. rest/rather than 1:1)
50 Double-Unders
15 Jumping Air Squats
7 4/3″ Deficit HSPU (kipping is allowed)
Rd. Times: 1:07 / 1:01 / 1:02 / 1:04 / 1:10 / 1:11 / 1:04
Rest 1:00 between rounds
M/29/5’11″/170
BB Cycling
140, 150, 160(2), 170, 180, 190, 200
Accessories/Strength
Different, did 1RM back squat since I finished Smolov Jr. Hit 300#. Still a big weakness I think, but happy to hit this.
Conditioning:
1:09, 1:04, 1:07, 1:10, 1:14, 1:20, 1:29. Misread and did 7″ deficit