Monday, December 6, 2010

6/12/2010

Sage Burgener displaying speed through the middle


Strength
Squat Clean - Deload
5-5-5
1st working set @ 40% 1rm
2nd working set @ 50% 1rm
3rd working set @ 60% 1rm

Power Snatch
2 Attempts at heavy single

WOD 3 Rounds
MAX reps Back Squat 60/45
MAX reps Push Ups (Release at the bottom)
MAX reps G20 60/45

*Rest 3min from last person

Stabilization
Every minute on the minute perform 20 situps

Post loads/reps to comments

11 comments:

  1. Squat Cleans

    5 @ 30
    5 @ 30
    5 @ 36

    Power snatch two attempts at 38kg (messy..... or as Glen said for my first one "crap from the lift to the uncontrolled drop at end" :)))

    wod 3 rounds Max reps

    45kg Back squat 21, 25, 26
    pushups 31, 41, 51
    G2O 45kg 4, 4, 5
    Total reps 208

    all sit ups completed with 10kg plate Newy Style

    Adios Amigos

    ReplyDelete
  2. Squat Clean
    5@35,45,55
    WOD; 60kg RXD
    BAck Squat. 30,25,25
    Pushups. 30,30,20
    G2O. 6,5,6

    Power Snatch. 65kg. 70(F)
    Really enjoyed wod today felt a little flat

    ReplyDelete
  3. Squat Clean
    5@35,45,55 [901RM]
    WOD. @50kg
    Back Squat.25,25,20
    Pushups. 15,11,10
    G2O. 20,10,10 [First 2 Rnds were all Power Snatches, last was Clean and PP]

    Power Snatch. 50kg, 60kg

    ReplyDelete
  4. I found today's WOD really hard, but I liked it! And I really love the picture above - awesome!

    Squat clean: 20 - 25 - 30
    Power snatch: 30 (felt really easy), F40

    WOD (30kg)
    BS: 51, 31, 22
    PU: 8, 9, 8
    G2O: 6, 1*, 7
    Total reps:143

    *stuffed this up as I did shoulder to overhead so could only count first rep!

    5 rounds of 20 situps completed

    ReplyDelete
  5. Squat clean: 25k, 30k, 35k
    Power snatch: 40k, 50k

    WOD (40kg)
    BS: 62, 36, 36
    PU: 25, 25, 25
    G2O: 14, 12, 9
    Total reps: 244

    ReplyDelete
  6. Squat clean - 30,40,50
    Pwr Snatch - 50,60f,60f, 55

    Wod- rxd
    BS - 31,15,17 (63)
    PU - 31,15,12 (58)
    G2O - 4,3,1 (8)

    All sit-ups completed

    ReplyDelete
  7. Strength
    Squat clean 15 (5), 20 (5), 25 (5).
    Did an extra round of 30 (5), because I made the mistake of telling Glen it was easy.
    Power snatch 1@25, had 2 failed attempts at 30

    WOD - 25 kg
    14:something
    BS - 20,17,20
    PU - 10,7,6 (concentrated on form)
    G2O - 7,7,7 (power snatch)

    ReplyDelete
  8. I love the way the dog just lies there, totally unfazed...

    ReplyDelete
  9. Yeah i am sure he has seen that 1000's of times.

    Strength-Worked on squat snatch. P.S 70kg

    WOD- 21, 15, 9 Back Squats & Push Ups. 15, 12, 9 G20. P.S 11, then 8, then 5 and did 4 clean & jerks to finish sets.

    Did a 3RM HSPU to 1 ab mat before the WOD.

    ReplyDelete
  10. 5 @ 25kg
    5 @ 30kg
    5 @ 35kg

    Snatch: 1 @ 35kg, 2 @ 40kg

    WOD: 45kg Rxd
    1st - 21,19,13
    2nd - 16,13,14
    3rd - 13, 9, 20

    All situps done.

    ReplyDelete
  11. Did this WOD on Saturday 11/12/10.

    Only one minute rest between rounds.

    WOD as Rx'd

    Rd 1: 20,20,6
    Rd 2: 15,12,15
    Rd 3: 20, 12,10.

    Sit ups completed with 15kg plate.

    ReplyDelete