BLACKBOARD – 15 May 2014
Workload:
A1. Hang Snatch (3) – Build to Max
*Deload to 85% – 2 sets of 3 Hang Snatch + 2 Overhead SquatsThen:
B1. 5 Rounds of or 15 minute CAP:
6 Snatch Deadlifts (50% Max Deadlift)
5 Handstand Push-ups
50 Double UndersThen:
C1. 5 sets of 20 Back Extensions
*Rest 60-90s inbetween sets
Notes: For the hang snatch, please try to catch the snatch or ride it down into a full receiving position. Don’t power these.
For B, Snatch Deadlifts are to be done as if you were going to SNATCH the weight. That means a rigid lumbar and thoracic spine, with slight extension. Notice there is a 15 minute CAP, so don’t push the movements into slop just to get them done. Control.
Hotel WOD:
5 SETS – Perform as supersets (5 Left A1., 5 Left A2., 5 Right A1, 5 Right A2, Rest & Repeat).
A1. Single Arm Dumbbell Snatch (5 each arm)
A2. Single Arm Overhead Squat (5 each Arm)5 SETS – Perform as a superset:
10 Seated Good-mornings (DB held high on chest)
10 DB Bench Press5 Minute AMRAP:
5 Push-ups
10 DB Front Squats
10 DB Romanian Deadlifts
Beyul Training 
Hang Snatch:
Worked up to #170. Was able to hit 170 for Hang Power Snatch x 3.
Deload 145
B1:
Deadlift Weight: 215
11:56
All deadlifts done with control. Almost all sets of handstand done unbroken and full range.
Today was the best I’ve felt in a very, very long time.
Sounds like someone is hitting 225 in the near future.
Hang Snatch: Up to 220×3 – 190 on deload
B1. 5rds Done with 235 & all handstands unbroken. Sweaty
Hotel version completed.
realized single arm overhead squats are more about overhead than squat
some run intervals at the end
just felt good to sweat in conditions other than running to catch a plane
Real version today
Hang snatch up to 70#
did 72# but the catch was sloppy
deload to 60#
5 rounds of
9 deadlifts (no wonder this felt hard)
1 handstand walk/hold
150 single jump rope
back extensions