12.12.12


I did not have time to post my training results yesterday and actualy they were not so great, I was feeling quite fatigued and weak. I did outlaw training and then group wod.

Outlaw
WOD 121211:
BB Gymnastics

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO

2×95#. Was a bit pressing out on third snatch, so dropped weight to be more smooth to 2×90#. Last set did @100#, but missed on 1st second snatch an on second-3rd snatch. I found this exercise super tiring.
2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.

totally fucked up. My lower back was hurting, i had mh ex. Oly coach next to me training ( when I took free Oly classes back in September). My last pull was horrible all the times, did not do anythig heavier than last week, stayed all time with 120# and still felt weak as f..ck.

3a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec. DEMO VIDEO
thats a funny exercise and hard. Have tou ever tried to walk in squat backwards with barbell over you head? πŸ™‚ did 2×65# and 1×75#

3b) 3X5 Push Press – heaviest possible, rest 60 sec.
did all at 115#. Probably could have gone higher, but with was scared to fail last reps, especially after jot doing so well on cleans before.
Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)β€”it is a no-rep.

Strength

Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.

made 2×155# and 1×165#. holly crap that felt heavy, especially for 10reps in a row. I did strength training after making group wod, so that really made me een weaker as usual.

Directly after BBG I made group wod and I felt realy demotyvated even to start. No energy at all. And for RX I had to make chest to bar, it did not workout, i would get chest to bar one out of 3-4, so after while I just startwd making regular pull ups. Here is the wod:
2 rounds of:
15 thrusters@75#
10 burpee box jumps@60cm
15 KB taters@35#
10 BBJ@60cm
15 K2E
10 BBJ@60cm
15 pull ups
10 BBJ@60cm
Time:18:48min.

It’s not bad time, but I was still very disappointed by myself by not bein able to pull those chest to bar pull ups.

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