sled push

sled push

Sunday, December 4, 2011

December 4, 2011

The 2012 Garage Games are just around the corner and I am getting ready to up my game. I am about done with the strength bias I have been using for the past 3 months. I am going to ask my coach to come up with a specific training program for me so that I will be ready on February 12. I am almost positive that I will be competing in the Individual Competition on Saturday and the Teams Competition on Sunday. I am so excited. I haven't done a competition since April and I have missed it.

So, playing catch up again, but here are Thursday and Friday's WODs

AMRAP 8 minutes (75lbs):
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
If the bar rest on the ground, you have to do 3 burpees
Score: 25+6 burpees (hard to keep up with your rounds)

Worked on my Snatch Drills (light weight, this is about technique)
5 Muscle Snatch
5 Snatch Balance
5 Squat Snatch

Strength WOD (percentages are based on 1 Rep Max)
Front Squat-60%x5(90lbs), 70%x4(105lbs), 80%x4x4(120lbs)
Power Snatch-60%x5(53lbs), 65%x4(58lbs), 75%x4(68lbs), 85%x4x2(78lbs)
Split Jerk (from Rack), 60%x5(80lbs), 70%x5(95lbs), 85%x5x3(115lbs) on the first 2 sets at 115lbs I failed on the 4th and 5th rep, on the last set I failed on the 5th rep

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