BLACKBOARD – 15 July 2014
Workload:
A1. Perform the following wave cycle:
3 Snatches (75% 1 rep max)
2 Snatches (78%)
1 Snatch (82%)3 Snatches (78% 1 rep max)
2 Snatches (82%)
1 Snatch (85%)3 Snatches (82% 1 rep max)
2 Snatches (85%)
1 Snatch (88%)Then:
B1. 800m Jog (65% effort)
Then:
B1. Every 90s for 7 Rounds: 200m Sprint
Then:
C1. Cool down Bike or Row for 8 minutes (65% effort)
Notes: For the wave get your five loads mapped out before you start. Rest approximately 1 minute between sets with additional rest after your singles back down to the triples. You shouldn’t have any misses, unless you have a brain fart and mess up technically. If you are getting misses lower the max you are basing this off of.
Are your goals clear?
Beyul Training 
Did last Tuesday’s WOD.
sprints all under 1 minute
Version of last Tuesday’s too. Plus some cuban press and weighted sit ups
6x200m ‘sprints’. Am I the only person who can’t walk, or sit down, or feel their legs in general?
Hb back squat up to 150×5
Rack Jerk up to 150×1 PR
Clean deadlift up to 150×5
Only had enough time to do the Snatch waves
Wave 1:
160×3
170×2
180×1
Wave 2:
170×3
180×2
185×1
Wave 3:
180×3
185×2
190×1
There were a couple fails in there because the posterior chain was smoked and most of these were power because my legs/ass/back were so tight i couldnt get under quick enough.
Did this one today and apparently this cycle will be called ‘Where the eff did my snatch go?’