Monday- 11/14/11- Week 10/Mid Atlantic Hopper Final Wod

Week 10 Oly
-Snatch- heavy single- hit 143, missed 155 a couple times...felt like I was over thinking it
-Clean & Jerk- heavy single- 215, clean was super easy, pressed out the jerk
-Snatch pull- 95% x 2 x 3- 150
-Front squat- heavy single- hit 243, missed 253...right knee started to get tight

Strength

1) 5X1 1 Halting Snatch Deadlift + 1 Snatch (yes, full squat) @  85% - rest 90 sec.
2a) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 OHS - heaviest possible, rest 60 sec.
2b) 5X5 1 1/4 Front Squats @ 70% - rest 60 sec.

-Halting Snatch Deadlift- Athlete will snatch deadlift the bar to mid-thigh and hold this position for approx 2-5 seconds before returning to the floor.  This position approximates the completion of the initial leg extension of the snatch, stopping at the point the scoop would begin.  This top position will be the same as the mid-hang position with the shins approximately verticle and the shoulders forward of the bar. 

-1 1/4 Front squats- Athlete will front squat to the bottom, recover to just above parallel, return to the bottom, and recover fully. 


Conditioning

"The Final WOD From the Hopper"

7 Hang Snatches 135/95#
25 Pullups
20 Back Squats 135/95# (no rack, take bar from floor)
25 Pushups (hand release)
20 Hang Squat Cleans 135/95#
25 GHD Situps
10m High Prowler Push 90/50#
10m Low Prowler Push 90/50#
20m High Prowler Push 90/50#
20m Low Prowler Push 90/50#
30m High Prowler Push 90/50#
30m Low Prowler Push 90/50#

For time.
-16:06...great wod! Missed a ton of the hang snatches, 20/5 on the pull ups, UB on back squat, UB on push ups, 5/4/3/3/3/2 on hang squat cleans (grip), UB on ghd's, sled pushes kicked my tail! We added 45# on the sled since we were doing them on a pretty slick surface.  We did sled pulls on the way out and super low pushes on the way back.

Notes: Upon finishing the GHS Situps, use the plates from your bar to load the Prowler. Prowler Pushes should be done "suicide" style. Mark off 10m, 20m, & 30m then push the sled out high and back low.