Monday, April 19, 2010

Weekend Recap

Saturday we had one of the best affiliate team building workouts yet, everyone worked so hard and I could tell the team really bonded. We split into two groups and did the Stadium workout from the 2009 Games.

As a team complete:

30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)

Each person does all of this and by the time you get to those deadlifts they feel heavy. It was awesome seeing everyone push themselves so hard. My team was Caleb, Will and Holly. We finished somewhere around 16:40 and the other team was Zach, Kirk, Marcos and Carol. They finished around 15:50. At the Games you had two men and two women, where as we did it with 3 men and 1 women because we had more guys than girls. Big day for the team today.

Sunday I worked out at the box around 5pm. We had a wedding in Houston so Saturday night and stayed up pretty late so I was tired Sunday afternoon, but I knew getting a good workout in would make me feel better than if I didn't.

warm up
-row 500m (1:53.8)
-run 400m
-row 500m (1:42.3)
The Burgener Warm-Up
1. Down and up x 10
2. Elbows high and outside x 10
3. Muscle snatch x 10
4. Snatch land x 10
5. Snatch drop x 10
6. Hang power snatch x 10

WOD - 5 rounds for reps:
1 min. Hang Power Snatch (#95)
1 min. Handstand Push-Up (head to ground)
Run 400m

Time: 21:00

Reps of Sets 1-5 of Snatch (10,8,7,7,10)
Reps of Sets 1-5 of HSPU (4,4,5,5,4)

This workout felt AWESOME! I felt like by my last set of hang power snatches I was really getting my technique down, like I was being efficient. I was dripping sweat and lucky for me it wasn't blazing hot outside.

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