BLACKBOARD – 07 October 2014

Workload:

A1. On the minute perform:

3 Snatches (78% 1 rep max)
2 Snatches (82%)
1 Snatch (85%)

3 Snatches (82% 1 rep max)
2 Snatches (85%)
1 Snatch (88%)

3 Snatches (85% 1 rep max)
2 Snatches (88%)
1 Snatch (91%)

2 Snatches (90%)
1 Snatch (94%)
1 Snatch (97%)

Then:

For Time:
500m Row
10 Glute-Ham Back Extensions
400m Row
15 Glute-Ham Back Extensions
300m Row
20 Glute-Ham Back Extensions
200m Row
25 Glute-Ham Back Extensions
100m Row
30 Glute-Ham Back Extensions

Then:

Mobility Work

Notes: Same as last week for the snatch but one extra set if you hit all working sets leading up to it.

20141006-093404.jpg

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Comments
2 Responses to “BLACKBOARD – 07 October 2014”
  1. Dara says:

    Holy crap! I did the snatch wave without a fail. At least until the very last heavy rep.
    68-71-74
    71-74-77
    74-77-80
    78-82-84 (fail, two attempts)

    WOD completed, at a good pace but not ‘for time’. heart racing still

  2. dedikdrfc says:

    Back Squat:
    300x5x3

    5 Rounds
    185# Power Clean Push Press
    25m sled push 135#
    150m run
    25m sled pull 135#
    1 minute rest

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