Squeeze hard and drive down

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Monday 100412

Snatch balance 1-1-1-1-1-1-1

Post loads to comments.

Spencer and Andy Hendel - Heavy snatch balances - video [wmv] [mov]

CFBK Strength Preference: CF Football
Complete 10 rounds of:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*This time around go as heavy as possible.

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Post number of total drops and weight of dumbbell used to comments.

Compare to 040510


Wendler 5/3/1 press, week 4 deload
5 reps: 65, 85, 100
barefoot, blindfolded


not counting failures (there were many), 2 reps each, unless noted otherwise:
45, 65, 85, 95, 115, 135
95, 115, 135 (1 rep?), 145, 155, 160 (1 rep), 165
back off singles:
145, 135, 115, 95

Was determined to work up over bodyweight. However, at around 155, it started feeling more like a snatch grip push jerk followed by a squat rather than a snatch balance.

Hey all,

I'm going to be in San Francisco until June or so. By the time I get back, I hope to have my muscle ups down pat, and maybe even a free standing handstand.

Snatch balance

135, 145, 155, 165, 175, 185f, 185 (ugly)

Made up DT subbed Front Squats for Push Jerks because of my left should, seeing the doc about it next monday so trying to avoid anything overhead, or muscle ups etc.


Sucked doing this wod alone, although Im not sure it would've made much of a difference I was just not feeling it today.

I should note that for a few of my first attempts I forgot to reset my feet, so technically they shouldn't count.

Back Squats: 5x5 @ 315 - felt really good with these
Press: 4x1 @ 175, missed the 5th rep

Slight modification on the WOD
10 rounds of 1 hang power clean, 2 thrusters with 135, 1 burpee penalty for each drop of the bar

5:35 and no drops

getting into a groove on the overheads
got some new cues from kev p and brian d

did a bunch of snatch balance doubles

jeff or whoever, i had to leave my bike there last night due to something unexpected. let me know if there is a problem with where it's chained, i will be back tonight to get it but i can come by and deal with it if for reason it's a problem, thanks.

Snatch Balance

105-115-135-155-160-165-170(PR+body weight)

Cash out
5 rnds for time

10-pull up
10-box jump 30inch
10-push ups

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