Tuesday- 04/03/12- Oly Work, Team Chipper, MWDO 56/365

BB Gymnastics
*For both lifts (Snatch and Clean & Jerk), perform one set at each percentage. After 80%, try to increase the weight for 3 more sets. You may to a max effort if everything feels good.
1) Power Snatch + Snatch (full squat): 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.- 115, 120, 133- train wreck on these today, got all the power snatches but couldnt stick any at 133 on the squat snatches, getting under it but couldnt get solid in the catch at all, very frustrating

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.

2) Power Clean + Push Jerk: 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.- 155, 165, 175, 185, 195, 205(f, jerk), cleans were all easy, 205 would have been a new pr on push jerk, had the right arm locked  but couldnt get the left arm to press it out, shouldnt have to press out a jerk but whatever
Conditioning
For time:
30 Box Jumps 30/26″
20 Deadlifts 315/205#
30 T2B
20 DB Push Press 50/35#
30 GHD Situps
20 Row for Calories
30 Alternating Weighted Pistols 25/15# (DB)
20 Burpee Box Jumps 30/26″

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Extra 120403:
GROUP 1 Conditioning
*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups

GROUP 2 Conditioning
5 minutes to complete:
1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

TEAM Conditioning
For time:
30 Box Jumps 30/26″
20 Deadlifts 275/185#
30 T2B
20 DB Push Press 45/30#
30 GHD Situps
20 Row for Calories
30 Alternating Pistols
20 Burpee Box Jumps 30/26″

Rules: All 6 team members will perform this WOD. This is a relay style event. The order of the team will be decided before beginning. The first member will perform the first movement, when they are finished they will transition to the next movement. The next member may then begin working on the vacated movement. Athletes may not move forward until the teammate in front of them has begun working on the next movement. The event is finished when the final teammate finishes the final movement. Coaches, this is an opportunity to make sure that there is not a wide speed/strength discrepancy between the members of your team.
-i think our time was 24:27,  good chipper

MWOD 56/365-
http://www.youtube.com/watch?v=JGiZvK2rnDU