5 Rounds for time:
400m run
15 Hang Power snatch 95lbs.
18:58 I beat my last time which I believe was 19:30ish. And this time the 400m (.25Mile) was actually around 475m (around .26miles)
I like all METCON's with the O-lifts that start at the hang because it makes for a much faster and more intense WOD. I do think I lifted the barbell from the ground wrong at some point I have a bit of a muscle spasm going on in my lower back. Which can be fixed with some light deadlifts, or at least it has before back in my 'body-building' days. We shall see how the back feels tomorrow morning.
14 May 2009
Wednesday
I went in to do some heavy snatches,
Warmed up with muscle snatch x3 and snatch balance x3 followed by full snatch x3
starting with 45lb bar, and worked up to 95lb. Then lowered rep count to x2 up tp 115.
Everything was going well, until I ran into an OLD friend of mine, we started BS'ing and I realized I had run out of time. So then I really wanted to set a PR So without warming up I did a 95lb Turkish Get-up on both arms. The right arm was very smooth, and the left was good with some minor balance issues. 5lbs more and I am trying out for Pavels Olympic team..... well maybe not.
Warmed up with muscle snatch x3 and snatch balance x3 followed by full snatch x3
starting with 45lb bar, and worked up to 95lb. Then lowered rep count to x2 up tp 115.
Everything was going well, until I ran into an OLD friend of mine, we started BS'ing and I realized I had run out of time. So then I really wanted to set a PR So without warming up I did a 95lb Turkish Get-up on both arms. The right arm was very smooth, and the left was good with some minor balance issues. 5lbs more and I am trying out for Pavels Olympic team..... well maybe not.
12 May 2009
Tuesday
three rounds of
21-15-9
400m run
1.5 pood Kettle bell swing
Knee's to elbows
ring push ups.
13:05
I originally wanted to do this one like this:
3 rounds of
800m run
21 KB Swings
21 KTE's
21 Ring Push ups.
But of course due to time constraints I had to lessen the time. But I was happy with the WOD I did do. Fast and functional. I know I could have done it faster, I was sucking the second round I just felt like I had NO energy. I will be doing all of my own programming this week. Tomorrow I want to focus a bit more on some ME stuff.
21-15-9
400m run
1.5 pood Kettle bell swing
Knee's to elbows
ring push ups.
13:05
I originally wanted to do this one like this:
3 rounds of
800m run
21 KB Swings
21 KTE's
21 Ring Push ups.
But of course due to time constraints I had to lessen the time. But I was happy with the WOD I did do. Fast and functional. I know I could have done it faster, I was sucking the second round I just felt like I had NO energy. I will be doing all of my own programming this week. Tomorrow I want to focus a bit more on some ME stuff.
11 May 2009
Monday,
This week I have decided to do my own programming. So today did CF games 2008 WOD
5 rounds for time of:
5 deadlifts 275#
10 burpees
Finished this one at 5:49rx. Feels good. Did first 4 rounds of deads unbroken. Burpees went well the first round, after that it was just getting them done.
5 rounds for time of:
5 deadlifts 275#
10 burpees
Finished this one at 5:49rx. Feels good. Did first 4 rounds of deads unbroken. Burpees went well the first round, after that it was just getting them done.
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