Local 936

Hometown:
corpus christi, texas
Gym:
The Union Box
Gender:
Male
Age:
49
Height:
5' 4"
Weight:
196 lbs

August 27, 2014

Performed at: The Union Box
Workout Name: 08/27/2014
Description: BARBELL WORK

1) Power Snatch: 5X2@80% of 2rm

2) Snatch Balance: 4X3@100% of #1

Strength/Skill

1a) 4X5 Pause Back Squats @ 65% (STRICT 3 second pause in the bottom at absolute bottom depth NO PAUSE FOR BREATH at the top) rest 90 seconds

1b) 4X1:00 (total) Freestanding Handstand Hold accumulate 1:00 total hold even if broken, rest 90 seconds

Conditioning

4 rounds of:

1:00 ME Strict HSPU
1:00 ME Power Clean & Push Jerk 185/125#
1:00 ME TTB
1:00 Rest
Results: 17 rounds 0 reps
Performed as RX
Warmup: 15 minutes of active movement
Cooldown: 10 minutes of active movement
Athlete's Notes: used 75#, 85#, 90#, 95#, 100# for the power snatch
used 2@75# and 2@80# for the snatch balance

back squat used 185#
free standing handstands need work!

for conditioning it went like this
round 1 10 hspu, 5 c&p at 115#, 20 hanging knee raises
round 2 8 hspu, 5 c&p, 18 hanging knee raises
round 3 5 hspu, 4 C&p, 15 hanging knee raises
round 4 5 hspu, 6 c&p, 15 hanging knee raises

1 similar workout

Date Name WorkoutDescription Results
08/27/2014 08/27/2014 BARBELL WORK

1) Power Snatch: 5X2@80% of 2rm

2) Snatch Balance: 4X3@100% of #1

Strength/Skill

1a) 4X5 Pause Back Squats @ 65% (STRICT 3 second pause in the bottom at absolute bottom depth NO PAUSE FOR BREATH at the top) rest 90 seconds

1b) 4X1:00 (total) Freestanding Handstand Hold accumulate 1:00 total hold even if broken, rest 90 seconds

Conditioning

4 rounds of:

1:00 ME Strict HSPU
1:00 ME Power Clean & Push Jerk 185/125#
1:00 ME TTB
1:00 Rest		 17 rounds 0 reps
Performed as RX