Friday, September 21, 2012

Saturday 9.22.12


Michelle M.
5 RFT:
20 Burpees
20 KBS, 53/35

Only two more weeks of "Getting Ha-uge".  The next phase, which I call the "Whadyasnatch" phase will take us through November.  We will be doing more Oly lifting (snatch, clean, jerk and skill transfer movements), Squatting and Conditioning.  Here is a sample day during the next phase.
1.  Snatch Balance, work up to a heavy single
2.  Snatch, 3x2 heavy/ 2x2 moderate
3.  Front Squat, 2x2 heavy
4.  "Helen"
Guidelines for "max," "heavy," "moderate", and "light" loads are posted on the FAQ Page.

Hanging with Coach B...

26 comments:

  1. sorry for the break in posting. back on it, regional stability pending.

    1. 9:41, rx
    +
    goat work

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  2. Replies
    1. O and bullet proof shoulders and bi's and tri's with my fellow ninja partner.

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  3. still day behind
    55# db 20 in box
    155# 9x1 otm snatch
    190# 9x1 otm c&j
    sled drag 15 ghd check
    incorporated 5 bsar m/u in rds with small red/ orange band

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  4. 11:50 Rx

    Preceded by Snatch Balance and Sotts press work.

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  5. 10:05 Rx, could have gone faster felt low on energy

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  6. 14:53 RX. Could have gone faster but got tired and could not breath. Ha!

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  7. Replies
    1. Plus my Saturday Superset: 15/15 db bicep curls 20#/ lat pull downs

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  8. Death by Tire Flips (600lbs) 8rnds plus 6 flips

    Burpee & Kbs WOD 8:43 I love burpees said no one ever!

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  9. 1) 9 x 1 Split Jerk - 225# (PR)
    2) Burpee/KBS - 10:17 (Rx)

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