Sunday, April 27, 2014
Overhead Squat (OHS) – 3, 3, 3, 3, 3, 3
Coach’s notes: Β For today’s OHS you must take the weight from the floor (in any manner) and once positioned overhead perform the 3 OHS.
Overhead Squat (OHS) – 3, 3, 3, 3, 3, 3
Coach’s notes: Β For today’s OHS you must take the weight from the floor (in any manner) and once positioned overhead perform the 3 OHS.
75/95/105/115(f)/115
75/85/95/105/115/125need more shoulder and hip ankle mobility work.As well practice snatch an& cleans top improve OHS.
105/110/115/125/130 -PR by 5#
135×1
Up to 100. Got stuck at 95 for some reason so wasted a lot of time there. Just not my day for OHS.
Thanks Jay and Todd!
75/85/95/100/105×2
Thanks for the lifting tips Jason! Fun class.
Have not done any OHS in awhile but finally starting to retrain my squat position. 95lbs doesn’t seem like a lot but when your trying to do something the body is not use to, it is the hardest thing to do. I haven’t had to reduce the weight on a movement in awhile but it never hurts to keep things in check. Lots of mobility and tech work ahead of me for the next while.
Thanks Jason for the help today
Upto 115×3, 120×2… (Tried it 3 times)
Should have had 120, the first two were easy…..
I do love OHS!
Thanks Jason and Todd!
63/65.5/68/73×2,1/75.5/80.5×1,f-1
Kind of a mixed bag today. Some really good, some….not so much. Should have been more aggressive on the bar; still, the 80.5# was a PR.
Need desperately to remember to find a focal point that is not the floor.
Thanks Jay and Todd!
Morning:
5 rounds:
2 clean 210#
5 HSPU
10 CTB
rest 3:00
Wasn’t fully warmed up so first round the cleans were not happening. Dropped weight to 195 for round 2 and added 5 per round until Rx’d for last round where things felt pretty good. CTB are inefficient and need work but Hspu’s were awesome… For once!
FB in afternoon:
A) Snatch Balance 2,2,2,2,2
B) Parallette HSPU 5,5,5,5,5
C) AMRAP in 25min:
100 cal row
80 WB 20#
60 alt. DB Snatch 70#
40 Squat Clean/Thruster 115#
20 Burpee MU
A) Worked on tech as squat is a work in progress and this movement is easy to revert back to bad motor patterns.
B) Did a few sets of 2 kipping… Movement feels great when it clicks, not so good the rest of the time.
C) Scaled DB to 55# and made it to 9 squat clean thrusters. WB and DB owned me!
Fun times with J, Chelsea, Cory and Keith.
Worked up to 165# from the floor. Had trouble cleaning 175# so took it from the rack instead. I think this ties my PR.
FB this afternoon joined the guys for the met con portion.
25min time cap
100cal row
80 WB 14#
60 alt DB Power Snatch 50#
40 squat clean thrusters 75#
20 burpee MU
Finished 3 burpee MUs. Felt sluggish on this one no extra push. Great job Jay, Cory, Keith and Derek. Thanks Jay and Todd.
Firebreathers
A) Snatch Balance 2,2,2,2,2 – 85lbs for all to focus on form
B) Regular HSPU 5,4 and decided to call it there to save shoulders
C) 25min AMRAP
100 cal row
80 Wallball @ 20#
60 alt DB Power Snatch @ 70# (used 60#)
40 squat clean thrusters @ 115#
20 Burpee Thrusters
Finished with 22 SQT. As brutal as it was, I really enjoyed
B) 5, 4, 3, 2.5, –
C) Bravely challenged this with Burke The Beast, Miller The Machine, and the rest of us scrubs π
Got to rep #28 of the squat clean thrusters and then thankfully the 25 minute time cap came. That was brutal. So awesome.
Scaled DB snatch to 60#
Did this at School May 2nd …
Worked up to 115 and failed at 120×1