Oly Volum & Main Site

BB Gymnastics
Snatch
EMOTM 5 for 5 minutes - 40kg T&G
EMOTM 3 for 5 minutes - 50kg T&G
EMOTM 1 for 5 minutes - 60kg

Clean
EMOTM 5 for 2 minutes T&G - 70kg
EMOTM 3 for 3 minutes - 70kg
Every 30 seconds 1 clean for 5 minutes - 80kg
Every 30 seconds 1 clean for 2.5 minutes - 90kg
Every 30 seconds 1 clean for 2.5 minutes - 100kg

Was going to follow the same rep scheme as the snatches but my legs were fried so just went off the cuff and ended up doing 1 every 30s for singles getting progressivly heavier.

Conditioning
Main Site 15/08/12
15 minute AMRAP
10 KB swings - 32kg
10 Box jumps - 24kg
10 Ring dips

8 + 16 Rxd

KB swings and box jumps unbroken, ring dips unbroken first round then 5-3-2 for the main and a couple of 4-4-2.

 

 

Strength & Main Site

Strength
Bench Press - 1x3@70%, 1x3@80%, 1x3+@90%
65
70
80x10

I think that's a PB for reps at bodyweight.

Back Squat - 1x3@70%, 1x3@80%, 1x3+@90%
90
100
115x10

Conditioning
Main Site WOD 14/08/12
For time:
50-35-20
Wallballs - 9kg, 10ft
Pull ups
Double unders

14:21 Rxd

Pull ups were slow, been getting a bit of left shoulder pain and a popping sensation during butterflys recently.

OHS, Main Site & Team WOD

OHS

60x3
60x3
60x3

Main Site 03/11/11

7 RFT:
35 Double Unders
1 Snatch

Only 1 attempt at each snatch, score is for time and total weight lifted.

9.59 - 350kg

I think i should have gone a little heavier with the snatches but it was good practice to get a technical lift done while gassed. No missed reps.

Team WOD

Working in pairs only one person working at a time - my partner was the marvelous Maggie Howe.

Part A-Cardio Endurance/Stamina/Speed

• 4 x 200m sprints (2 each) rest whilst partner is running.(overall time taken is the score.)

2.43 - my 200 splits were around 20 seconds each.

Part B- Accuracy

• 4 minute AMRAP of wall balls. Score is total reps achieved

115 - 70 wall balls for me with a 10kg ball scoring 70 points.

Part C-Co-ordination

• 4 minute AMRAP Double unders (4-1 singles) Score is total reps halved. (if doing singles then divide the total reps by 4 and then half them for your score.

150 - 134 double unders for me.

Part D-Power/Flexibility

• Max distance Broad jump out of 3 attempts each. (score is both distances added together.)

331 - 2.75m broad jump scoring 275 for me.

Part E-Strength

• Take 3 mins each to establish one rep max Shoulder press.

80 - 60kg press which is a PB (cleaned from the floor) scoring 60 points.

Part F- Balance/Agility

• One legged overhead plate hold for aslong as possible-10kg/20kg. Score is time added together.

Total score is all scores added together.

254 - I lasted 1.34 scoring 134 points