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Wednesday February 11 2009
Comments (13)  |  Help  |  Programs  |  Exercises

  • Front squat - heavy single; 80% of that x 3 x 3
  • Snatch pull - 100% (of snatch) x 3 x 3
  • Rack jerk - heavy single
5 rounds for time of:
5 burpees
5 ball slams - 15% BW
5 KB swings - 30% BW
5 box jumps - mid-thigh+

Questions? Get answers here or post in comments.
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13 Comments
Emily 2009-02-10
Is there a good sub for ball slams?
Liam Dougherty Springer 2009-02-10
When doing a heavy single where is a good weight to start at as far as %1rm, how gradualy should the weight be increased, and how much rest between attempts.
Joe Cavazos 2009-02-10
Emily,

I often use a Squat into a Jumping Pull-up as a sub for Ball Slams. It's not perfect but I can't really think of a better alternative.
Matt Wichlinski 2009-02-10
Emily

Swing a sledge into a tire, or slam a sandbag, it might bust. Get an old DB and slam it into the grass, not perfect as the cycle slows cause you cant grab it off the bounce and continue the slams, but you can go hard as hell

Greg Everett 2009-02-10
Emily - Easiest thing is grabbing a single DB like you're going to swing it, and swing it down instead of up - basically just a reverse KB swing. With a DB.
Greg Everett 2009-02-10
Liam - Take whatever warm-up attempts you feel comfortable with. Keep the reps low, and decrease the size of the weight increases as you get closer to the heaviest lift of the day.
Liam DOugherty Springer 2009-02-11
FS heavy single
5x95
3x135
2x155
1x175
1x185
1x195
1x200
1x205 (f)
My lower back got tweeked doing ghd sits the other day. Not paying attention to the fact that it was not a metcon is comming back to haunt me so I am taking the rest of the day off and going to the chiro tommorow I hope I will be alright by friday.
saulj 2009-02-11
First day back, still conservative after my back injury. Good to be back among the living.

Front squat - NO heavy single yet; 60KG x 3 x 3
Snatch pull - 50KG x 3 x 3
Rack jerk - 60KG

7:57 on the WOD (slightly modified burpees for the back, 20KG KB, 20LB D-Ball, 30 in. box)
ADR 2009-02-11
Front squat - heavy single; 80% of that x 3 x 3 - 235#/195#
Snatch pull - 100% (of snatch) x 3 x 3 - 185#
Rack jerk - heavy single - 185#

5 rounds for time of:
5 burpees
5 ball slams - 15% BW - 20#
5 KB swings - 30% BW - 20kg
5 box jumps - mid-thigh+ - 30" Box

5:48
Matt H. 2009-02-11
Front Squat:
275x1
240x3x3

Snatch Pull:
175x3x3

Rack Jerk:
205x1

Metcon:
Subbed 20 Swings/10 KTEs x 5 rounds
7:45

...Pretty rough couple days from a big presentation at work to a friend's dad passing away. I'm going to miss the next couple of workouts. I'm surprised I got through this one.
Rossi 2009-02-11
FS - 315 X 1 and 255 x 3 x 3
Sn Pull 185 X 3 X 3
Rack Jerk - 245

MetCon - 9:20

Andrew Wilson 2009-02-15
135/185(6)(6)/190(6)(6);155(6)(6)(6)
145(6)(6)(6)
135(6)/155(6)/175(6)/185F
Kevin Haynes 2009-02-16
FS - 255 X 1 and 205 x 3 x 3
Sn Pull 145 X 3 X 3
Rack Jerk - 185

MetCon - 6:15

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