WOD 20121226

Today's WOD comes from my cousin's 20121224 workout found @ [www.thembed.blogspot.com]


Part I: Bench Press
5/95#, 5/115#, 3/135#, 5/155#, 5/165, 3/170#

Part II:
7min AMRAP (As Many Rounds As Possible)
7 decline bench press @ 140#
7 Box Jumps @ 24"

I finished 6 rounds + 4 decline bench press

*Rest 5 minutes*

3 Rounds for Time
15 HRPU (hand release push ups_
10 cleans @ 100#
5 burpees
Finished 3:30

Part III: Snatch
5/65#, 5/70#, 3/75#, 5/80#

Part IV:
1600m row
>30s/m pace | 8:22 time

AMAP T2B (toe-2-bar)
21 T2B

AMAP Dips
23 Dips

Notes:
Part I: I haven't benched in over 3 weeks. I switched over from wide to close grip.  Without a spot, I didn't want to try anything heavy at all since my 1RM is 225# (sadly haha) looking forward to increasing my bench and repping 225#

Part II: Comparing to my cousin who can max out at 300lbs+, I realized that the decline weight was at about 50% his 1RM. I could've gone past 7 rounds with a decline bench at 105/110# since my 1RM is about 225#. Kinda mad about not matching his 7 rounds.

Made up for the under par performance from the previous Met-Con my cousin did by adding a few more lbs to the power clean. All moves went unbroken. the HSPU were actually difficult to do after the 2 previous sets of chest exercises, so they were slow and well-paced IMO.

Part III:

I have to say, humbly, that 80# is my PR for snatches. I've never really practiced any snatches heavier than 65#. I've always practiced the snatch squat motion up to 115# and the whole snatch motion with PVC pipes, but never the whole motion with weights. I felt a little weak in catching the weight at the top, but I think waiting at the bottom part of the squat til I got my overhead squat position right to stand up.

Felt pretty good overall. I was hoping for a higher bench, a faster Part I time and a heavier snatch load. Can't wait to level up in all parts of the WOD. Thank you Progenex Recovery for letting me do 2-a-days haha. Thanks to Alice for taking pics after her own workout.