Outlaw WOD - 120725
WOD 120725:
BB Gymnastics
1) 7X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 7X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
Strength
1a) 3X10 BB Weighted Step-Up 20″ – very heavy, rest 45 sec.
1b) 3X15 Reverse Hypers – heavy, rest 45 sec.
1c) 3X8 DB Strict Press – heaviest possible, rest 45 sec.
Conditioning
Swim: 7X50m – Rest 1:1
Throughts/Results:
BBG-
1.) Power Snatch
120#-120#-125#-125#-130#-130#-130#
Didn’t go that much higher because when I warmed up to find a good weight. 135 was super sloppy and felt like I was pressing out. Was trying to keep best form and not pressing out.
2.) Power Clean + Push Jerk
145#-145-#155#-155#-155#-155#-155#
Should of went higher but my push jerks are shit. Clean was easy but Jerks sucked. I need more work on push/power jerks.
Strength-
1a.) Barbell weighted step ups 20”
115#-115#-115# - First time doing set ups. Wasn’t sure what kind of weight I could use. Can go heavier for next time. Noticed that my left leg has a sticking point right as I bring my right foot to the box.
1b.) Reverse Hypers (subbed Good mornings)
Gym doesn’t have a reverse hyper anymore as the guy who owned it moved and took it with him.
45#-65#-65# - First time doing Good mornings for reps/strength. Usually use it for light weight warm up for hamstrings. Can go higher in weight.
1c.) Dumbell Strict Press
35#-35#-35# - Gym doesn’t have anything between 35 and 55 lbs. But by the last set my shoulders were feeling it. I’m guessing 40-45# would be perfect.
Conditioning:
Skipped
MFS
6/7/8
Mood was neutral. Annoyed that I wasn’t getting good sleep.
Fatigue was meh. Feeling a bit tired been sleeping like crap recently. Lots of tossing and turning.
Pretty damn sore. Hamstrings are feeling it along with my lats. Need a rest day.
