Having a little fun looking at one of the best lifts in U.S. history.
WOD 150902:
BBG
1) 4X3 T&G Power Snatches – work to a 3rm, rest 90 sec. between sets
2) 1XME UB T&G Power Snatches @ 80% of heaviest completed set of 3 from #1
Strength/Skill
1a) Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@75%, 2X3@85%, 1X2@90%, 1X1@95% – based on 1rm Front Squat, rest 90 sec.
1b) 5X1:00 Max Distance HS Walk – rest 90 sec.
Conditioning
5X400m Run – First set should be around 90% of max effort (if you have a fastest recorded 400m base off this). Then rest 1:00 between remaining sets and try to maintain the same pace each set.
BBG
1) 4X3 T&G Power Snatches –175/195/210/225(2), caught third and just missed standing out of it; would’ve been a 3 rep pr
2) ME set: 185×8, should’ve went for 10. 8 was a pr w/185
Strength/Skill
1a) Done as Back Squat: Same %’s: 335 / 365/365/ 405 / 425, felt good
1b) done
Conditioning: 1:30 / 1:32 / 1:34 / 1:34 / 1:35, kept good pacing, was tough. 1:00 rest between all
Additional: Capacity weaknesses – 21/15/9 Box Jump 24″ / KBS 24kg
BBG:
1) up to 165
2) 135×7
Strength/Skill:
1a) Done
1b) Done
Conditioning: Different
BBG
1 up to 185
2 155×7
Strength/Skill
A off 295
B done