121106

Apparently a 400# Jerk is the new 300# Snatch. Wait a minute, Zach Brodis now has both of those.

Zach Brodis – 405# Jerk:

I remember watching Jeff Binek miss Clean attempt after Clean attempt at the Murfreesboro training camp, over 10 months ago.

Jeff Binek – 305# Clean and Jerk PR:

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WOD 121106:

BB Gymnastics

1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO

Strength

1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.

2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.

Conditioning

7 minute AMRAP of:

50 Double-Unders
15 HSPU

Notes: HSPU are regionals standard.