Tuesday 07/15/2008

WOD
5 rounds of 5 reps each:
Dead Stop KB Snatch (R)
Dead Stop KB Snatch (L)
Handstand Pushup
Dead Stop KB C&J (R)
Dead Stop KB C&J (R)
Divebomber Pushup

Here's a good article about the merits of the dead stop KB snatch (or extended KB snatch, as it's referred to here). Beginning the snatch from a complete halt, instead of hiking the KB back between the legs, does indeed add an element of difficulty to the movement. You ought to be confident with regards to your regular snatching ability (that sounded a little odd) before you attempt the extended KB snatch.

Swim Workout
W/U: 500 m
Drills/Skills: 500 m
Workout: Ladder -- 400 m, 30 s rest; 300 m, 20 s rest; 200 m, 10 s rest; 100 m free
C/D: 5 x 100 m with pool buoy, 100 m free (focusing on kicking turnover)

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"We judge others by their behavior. We judge ourselves by our intentions."
- Ian Percy