Friday, November 23, 2012

Wednesday 11.21.12

Wednesday - Snatch tech + Clean and Jerk tech + MAP High %'s (30-->60)
A. Snatch Balance, build to a tough single
145. Hips super tight. Missed 150. 
B. 3 Position Squat Snatch (high hang, above knee, below knee), 3 reps @ 95lb x 5 sets, 1:30 min
Complete, felt good. 
C. Behind the Neck SPlit Jerk, 3 reps @ 135lb x 5 sets, 1:30 min - use jerk blocks
Complete, dropped onto blocks each rep. Felt easy
C. @ 85-90%:
60 sec Back Squat @ 95lb - 17. These felt poopy. 
60 sec rest
60 sec Double Unders - 94
60 sec rest
60 sec Unloaded Prowler Push @ consistent/shitty pace
60 sec rest
60 sec Double Unders - 90
60 sec rest
60 sec Front Squat @ 65lb - 24
60 sec rest
60 sec Double Unders - 84
60 sec rest
60 sec Unloaded Prowler Push @ consistent/shitty pace
60 sec rest
60 sec Double Unders - 94
60 sec rest
60 sec OHS @ 45lb - 26
60 sec rest
60 sec Double Unders - 87
60 sec rest
60 sec Unloaded Prowler Push @ consistent/shitty pace
60 sec rest
60 sec Double Unders - 89
60 sec rest

About 110m each time on the Prowler Push, with turns every 30m. 

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