120403

Tonight I realized there may be some question about whether team members should be doing the extra work that corresponds to their group. The short answer is, yes. Although I do not think it is as important for team members to load with anywhere near the volume of individuals, we are in a loading cycle that will be beneficial for anyone competing on the weekends that we are loading for. So yes, team members, you should be doing the extra work that correlates to your group, along with either the team WOD (depending on if you are chosen for that event), or the individual conditioning WOD for the day.

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Tonight I’d like to introduce you to a young man named Ryan Sunshine. No, you’ve never heard of him, and yes, I think his name really is “Sunshine”. He’s 18 years old, weighs 160#, and today he snatched 200#. That 200# was a 10# PR for Ryan, and I can’t tell if he says “fuck yeah” or “fuck yes” as he’s spiking the barbell, but it was certainly something with an F-bomb. Either way he should have his mouth washed out with soap, and then get a good swift kick in the arse. Not because of the cursing of course, but because if he pushed those knees out, and had a little more tempo control off the floor, he’d probably snatch 100kg. These kids nowadays, I swear… *shakes head*

Oh, btw, in case you didn’t think Ryan’s 200# snatch was a big deal: I did a little research tonight, and guess what I found… Ryan finished the Open in SIXTY FIRST PLACE in the Southeast region—by THREE points. Poor little guy, he’s gonna be mad next year, and probably pretty fucking good. You think BP could be scared of a dude with peach fuzz?

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I don’t know why this video is so cool to me, but Alicia makes these look so smooth and easy I really wanted to post it. This is great proof that women are capable of doing these proficiently, and there is nothing to be afraid of.

Well… At least if you’re Alicia there isn’t anything to be afraid of.

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WOD 120403:

BB Gymnastics

*For both lifts (Snatch and Clean & Jerk), perform one set at each percentage. After 80%, try to increase the weight for 3 more sets. You may to a max effort if everything feels good.

1) Power Snatch + Snatch (full squat): 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.

2) Power Clean + Push Jerk: 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.

Conditioning

For time:

30 Box Jumps 30/26″
20 Deadlifts 315/205#
30 T2B
20 DB Push Press 50/35#
30 GHD Situps
20 Row for Calories
30 Alternating Weighted Pistols 25/15# (DB)
20 Burpee Box Jumps 30/26″

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Extra 120403:

GROUP 1 Conditioning

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups

GROUP 2 Conditioning

5 minutes to complete:

1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

TEAM Conditioning

For time:

30 Box Jumps 30/26″
20 Deadlifts 275/185#
30 T2B
20 DB Push Press 45/30#
30 GHD Situps
20 Row for Calories
30 Alternating Pistols
20 Burpee Box Jumps 30/26″

Rules: All 6 team members will perform this WOD. This is a relay style event. The order of the team will be decided before beginning. The first member will perform the first movement, when they are finished they will transition to the next movement. The next member may then begin working on the vacated movement. Athletes may not move forward until the teammate in front of them has begun working on the next movement. The event is finished when the final teammate finishes the final movement. Coaches, this is an opportunity to make sure that there is not a wide speed/strength discrepancy between the members of your team.