Friday 25 October, 2013

By 10/24/2013 wod

I told you to eat a steak and recover.

All Levels

BB Gymnastics

15 minutes to establish a 1RM Snatch Balance

Strength

30 minutes to establish a 1RM HBBS.

Notes: The Snatch work should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Team (Modified Outlaw)

The Outlaw Way 10/18/13– Back squat baby. Should be time for additional weakness practice after the 1RM HBBS, keeping in mind that we’ll be doing C2B pullups tomorrow. We haven’t done snatch balances in a while, so focus on A) speed, B) lockout with the elbows, and C) not freaking hurting yourself. Snatch balances can be tough on the elbows- don’t risk an extra 10# with a hyperextension injury.

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