Friday- 04/06/12- Oly Work, Team Wod (Prowler Push, OHS, HSPU), MWOD 59/365

BB Gymnastics
1) Snatch From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec. DEMO VIDEO - 120, 130, 135x3
2) Clean From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec. DEMO VIDEO - 175, 190, 200x3
3) 4X1 Heaving Snatch Balance – heavier than last week, rest 75 sec. DEMO VIDEO - 175, 185(fx3)
Strength
1X20 Back Squat- 250 for 14 reps

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning
For time:
50′ Prowler Push (high handles) 165/125#
15 OHS 135/95#
15 HSPU
50′ Prowler Push (low handle) 165/125#
12 OHS 135/95#
12 HSPU
50′ Prowler Push (high handles) 165/125#
9 OHS 135/95#
9 HSPU
50′ Prowler Push (low handle) 165/125#
-26 something, terrible

Notes: The Prowler weights displayed are including the weight of the Prowler. The standard Prowler weighs 75#, if yours is not a standard Prowler, then figure out exactly what it weighs and load it appropriately to equal the prescribed weight. HSPU standard is ONE SET of 45# plates stacked on either side of an Ab-Mat for men (i.e. two plates on one side & two plates on the other), and one 25# plate stacked on one 45# plate on either side of an Ab-Mat for women. Kipping IS allowed.

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TEAM Conditioning
*Note that HSPU standards are different for teams.
In teams of 4…
For time:
Part One
50′ Prowler Push (high handles) 215#
15 OHS 135/95#
15 HSPU
50′ Prowler Push (low handle) 215#
12 OHS 135/95#
12 HSPU
50′ Prowler Push (high handles) 215#
9 OHS 135/95#
9 HSPU
50′ Prowler Push (low handle) 215#
Part Two
50′ Prowler Push (high handles) 215#
9 OHS 135/95#
9 HSPU
50′ Prowler Push (low handle) 215#
12 OHS 135/95#
12 HSPU
50′ Prowler Push (high handles) 215#
15 OHS 135/95#
15 HSPU
50′ Prowler Push (low handle) 215#

Rules: This event should be set up with one Prowler, one male and one female barbell, and one male and one female HSPU station. One male and one female teammate will complete Part One in its entirety, then the other male and female teammates will complete Part Two. The working male and female teammates will perform all the Prowler pushes together, then they may also work at the same time on the OHS and HSPU. They must both have both hands on the Prowler at all times while it is moving (i.e. they must be pushing together), and their hands must remain on the handles on one side (i.e. the male may not push on both handles, he must remain on one side). As soon as Part 1 is finished, the other teammates may begin on Part 2.
The Prowler weights displayed are including the weight of the Prowler. The standard Prowler weighs 75#, if yours is not a standard Prowler, then figure out exactly what it weighs and load it appropriately to equal the prescribed weight. HSPU standard is ONE SET of 45# plates stacked on either side of an Ab-Mat for men (i.e. two plates on one side & two plates on the other), and one 45# plate on either side of an Ab-Mat for women. Kipping IS allowed.

MWOD 59/365-
http://www.mobilitywod.com/2010/10/episode-59-upstream-and-downstream-knee.html