120806

Quick World Tour update…

So far Austin and North Sydney are sold out, with West Ipswich following closely behind (Side note: if I marry an Aussie do I become a citizen? Brandon, Chad…? You can marry dudes in Oz, right?). The only American dates that are not sold out are the just announced Murfreesboro Mid-Week date, and there are actually a few spots left for the Miami Mid-Week. There will be two more American dates announced this Friday, and likely one more foreign date (Is “foreign” derrogatory? Maybe “other-continental” or “cute”?).

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Speaking of Australians and cute; Brandon Swan felt bad that I didn’t have any videos to run of anyone doing anything cool. So, after watching the Olympics and seeing the much revered “Chinese Jerk” (aka the Squat Jerk), he decided to see if he could Jerk like he was Chinese (high fiving myself right now). Remember, this is the first time he EVER tried the lift, and he got a near PR of 130kg (286#).

(I’d like to apologize for the quality of this video. Apparently Australians use the lenses of cameras to blow their noses.)

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Talayna Snatched 180# on Saturday. *yawn*

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WOD 120806:

BB Gymnastics

1) Snatch: 3X2@75%, 1X2@80%, 1X2@85%, 2X2@90%, 3X1@90%, 2X2@80% – rest 30-60 seconds.
2) Clean & Jerk: 3X2@70%, 1X2@75%, 1X2@ 80%, 2X2@85%, 3X1@85%, 2X2@75% – rest 30-60 seconds.

Notes: The sets of two reps DO NOT need to be touch & go reps. You may reset after each lift, but do not take a full rest break.

Accessories

1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 2 OHS – heaviest possible, rest 60 sec.
1b) 3X5 Flat Footed Hang Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec. DEMO VIDEO

Notes: For 1a, one rep would involve 1 SN Grip PP + 2 OHS, that sequence should be completed three times each set.

Conditioning

1 minute ME Slapping Pushups
-rest 1 minute
8 minute AMRAP of:
16 Alternating KB Snatches 24/16kg DEMO VIDEO
12 KB Thrusters 24/16kg
8 Burpee Over Hurdles 30/26″
-rest 1 minute
1 minute ME Slapping Pushups

For total reps.

Notes: The Pushups should be performed like “Clapping Pushups”, but with both hands slapping the chest instead. For both KB movements, two KBs should be used. PLEASE WATCH the demo video even if you have done Alternating Snatches before (each Snatch counts for one rep). The Burpees should be performed like the bar-facing version, but the jump should be over a hurdle at the listed height.