Jun 24, 2013

Tuesday 06.25.13

15-12-9-6-3 reps of:
Toes to Bar
Power Snatch (95/65)

Post time to comments.

(DU Challenge - Day + 22)  


Coach's Notes. (standard times of 0545, 0630, and 0800)

The round of 15 and the round of 3 will probably go unbroken for many people.  Somewhere in the rounds of 12-9 you may red line and wanna take a looong breather to get your wind back.  Set a strategy before you start so you can avoid that long interruption (max of 80% heart rate throughout, 3 reps at a time, no more than two resting breaths before going again...all techniques some people employ).  The tactic of starting full throttle and not stopping until you have to stop due to gettin' smoked can sometimes take longer than methodically knocking out reps at an even pace with programmed rests to avoid red-lining.


Training Videos.
  • Courtesy of CFHQ, a Power Snatch demo.  One smooth movement from the ground to a locked out overhead position.  No pause at the shoulders and no requirement to catch the weight below parallel.
  • And a demo on Toes to Bar courtesy of Carl Paoli and gymnasticswod.  Also note his bullets below the video as well as additional links on the movement.

9 comments:

scottnkelly9901 said...

IMCF Hohenfels:

Lead-in:
Snatch (1RM ~165lb)
7-7-5-5-3-3 @ 65/65/95/95/115/115

Then:
11:58 WOD as Rx'd

Follow-thru:
3x10 each of...
TRX Y deltoid fly
TRX T deltoid fly
TRX swimmer's pull

Jake78 said...

7:19 on the WOD at 75 pounds. Didn't go the full 95 because my 1RM is only 155, and the intent of this WOD is to do the sets as unbroken as possible.

That being said, I still had to break them 5s or 6s with 3 second break because my form was deteriorating too much.

Good training!
Sincerely,
Jake Atkins

Noah said...

9:00 Rx'd. Chasing Jared the whole way but never caught him.

Russ Ames said...

9:20 at 75#

Thanks to Brian, new USAF ILE victim...er, student, for setting up the bar on his WOD.

Sadr City King said...

6:30 Rxed. I thought I was the good to go....until the British gentlemen cam in after our group and finished in 5:51. Thanks for motivation Scott and Jodie. Charles

Jared said...

With Noah chasing me the whole time I was able to squeak out 8:50 at 95#. Good WOD. Grip became the limiting factor on TTB.

Jodie Kunkel said...

13:10 as Rx'd. Finished up with cleaning up my deadlifts at 5X3X135.

Greg M said...

On leave, so I can back to IMCF programming.

7:16 as Rx'd

Ross said...

IMCF SD Det, at JBLM, made it back from field today for a few hours knocked this out today 29 June, RX'd at 6:43.