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Old 08-26-2012, 03:19 AM   #422
Shaun Gross
Member Shaun Gross is offline
 
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Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

Sunday 26 August 2012

WOD 120825:

BB Gymnastics

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean and Jerk.

Snatch – 87.5kg (PR by 2.5kg)
C&J – 112.5kg (2.5kg off PR)
Total – 200kg (PR by 2.5kg)

My snatch is finally catching up to my clean and jerk. This is up 12.5kg since about 2 months ago when Outlaw started doing lots of block work etc for the Olympic lifts. It's working really well for me so far.

If only I could clean and jerk more than 70% of my Front Squat! The clean and jerk wasn't that hard, but I was just getting very tired (and slower by this point). So tired lately!

Strength

EMOM for 7 minutes:

2 1 1/4 Front Squats @ 70% DEMO VIDEO


All sets completed with 112.5kg. They were easy.

Conditioning

“Helen”

Refer to 120529

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups


Modified as I am having a lot of elbow fatigue lately in my left elbow and kipping pullups doesn’t help it. Also, dropping the pullups improves the metcon effect (for me at least)

3 rounds for time

400m run
21 x 24kg KB swings

8:18

Man I’m crap at running with a stiff lower back. My first split was an easy 1:35 for the 400m with a turn around but the next 2 were much slower. My helen PR is (pathetically) 10:50ish so I’m sure I would’ve beaten it had my elbows felt better.

Not a bad days training. Happy about the snatch - The goal for the year of 90/120 is getting closer every day!
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