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5 unbroken muscle ups
rest as needed x 6
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learn how to KB squat snatch - light weight
snatch it 1st, then learn how to ride it down into squat - 1 arm each time - 5-10 reps/set for 12 min
LIGHT!
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run 200 m @ 80% working on form and upright posture and breathing - easy work; walk rest 2 min x 3
PM
3 rds for time:
25 KBS -2pd
25 burpees - video pls
KBS/Burpee 03-09-2011 from Steve Mullen on Vimeo.
AM Session Notes:
ReplyDeleteWorked with 95 and 115# on muscle/power snatch. Easy weight here, worked on technique and set up. Focues on really opening the hips. MU's were set up 1-2 inches above reach. All sets completed unbroken, no problem. Tried to keep moving on these 3min between sets. Used 20#KB for squat snatch, kept it light. Started to get rhythm at the end. Was able to string the snatch and squat together in one movement.
No supplements after this session, as it was not strength or cellular. Ate a good meal within an hour.
PM Session Notes:
ReplyDelete8:43......Got owned by this WOD. I hate KBS, they hit me hard. I have also had issues in the past with my lower back with a lot of KBS stacked together, that was not the case tonight. No lower back issue at all, not even starting to hurt at any point in this WOD. I will take that as a positive and something not to worry about in the future. Took way too much time resting than I thought I did. I went into this thinking the KBS would hurt me and that was not the case at all. Definitely let this one psych me out.
Followed this tester with 100g carb and approx 25-30g protein. Should this have been different? Trying to get the post nutrition down.
pwo for kbs wod was perfect
ReplyDeletegoal time for that one is 6:30