Friday, April 2, 2010
A1. Squat Clean – 2, 2, 2, 1, 1, 1 – rest 90 seconds
A2. Chest to Bar Pull Ups – 15 X 6 sets, rest 90 seconds
B. Power Clean and Jerk – 2 reps X 6 sets, rest 90 seconds
Coach’s notes: Post loads for squat clean to comments. Use 70% of your squat clean for all sets for the power clean and jerk.
regular class schedule today… 9:30am and 5pm, 6pm
sunday adult classes at 9am, 10am (members bring a guest for free), teens at noon, preschoolers no class
A1: 65×2/75×2/85×2/90×1 (PR)/ 92.5 (f) x4 attempts.
A2: All sets broken. Sets 1 and 2 Chest to Bar, rest of sets Chin over bar.
A3: 65#
A1 – Worked up to 170 for a single (questionable depth?)
A2 – 11 C-to-Bar then chin-ups
Did not alternate (lesson learned)
B – 115 seemed light due to cleans not being where they should be, yet
Did the first 3 rounds of 15 cu’s, then did sets of 6 mixed with the C&J’s
Impressive performances by my classmates this morning.
A1/A2… 125 x 2, 15 consecutive CTB, 130 x 2, 15 consec CTB, 135 x 2, 13/3 CTB, 140 x 1, 9/3/3 CTB. Stopped early as i was running out of time and wanted to do all the PC&J.
B… used 110lbs, which is over 70% since i didn’t get to the last 2 sets of squat clean. Did all 6 sets.
A1: 65×2/70×2/80×2/85×1/95f/90×1 (number seem all over the place, but part way through, I decided to challenge myself and get myself into uncomfortable numbers. It was partially successful as I don’t think that I have ever squat cleaned 90# before.
A2: 4 rounds of broken chest to bar. Due to terrible tears decided not to do the remaining 2 sets.
B: @ 65#; went well other than having to remember to take my time at the end of the push-jerk; no need to rush it!
Thanks Brett!
Check out these beautiful oly style squats. Impressive.
www*dot*youtube*dot*com/watch?v=R_jxTc2ITA8&feature=related
What do you do when you can push jerk way more than what you can clean? Probably I am the only person in the planet with this problem…..
Squat Clean: 95/105/110/115/120/125
C2B: Scaled to 11 – last round degraded to 4-2-1-2-1-1
Skipped push jerks due to bad shoulder
Squat Clean: 62×2/67×2/72×2/77×1/82×1/82×1/87×1 (could have kept going)
C2B scale to blue-band PUs – 15 x 6 (don’t think I’ve ever done 90 PUs in one wod before – feeling it)
Power Clean and Jerk: 60# x 3 then went to 65# x 3 (could have done these heavier)
A1. Squat Clean: 175/185/195/205PR/210PR/210
A2. All sets 15 unbroken
B. PC&J: @145
A1: 90/95/105/115 Stopped due to time constraints and wanted to do PJ
A2: all sets broken: 5 with purple band and 10 with 2 purple bands – this was done for first three sets and fourth set was 4 with single band and 11 with double band.
Really what would have helped on this movement was if I actually had a chest.
B: done with 80lbs for all sets..need to work on finget tips and landing in more of a squat in the push jerk.
Good one. Thanks Brett.
typo: work on catching on finger tips with elbows up
A1: 75×2/85×2/95×2/100×1/100×1(f)/100×1(f)
A2: Used 2 purple bands for all sets of 15. Each set broken.
B: Did first set @ 65lbs then moved up to 70lbs for the rest.
Thanks Brett! I enjoyed this WOD.
A1 115×2/120×2/125×2/130×1/135×1/140×1
A2 15 chest to bar band assisted
B 97.5 for 2 reps x 6 sets
Liked this one!
A1 65×2/75×2/85×2/95×1/105×1/110 failed 1st attempt, 2nd was ugly, 3rd was successful.
A2 Did GHD raises instead of pull ups due to injury. 5,5,5,5,4,3
B Used 75# 2 reps for 6 sets.
Thanks for the coaching Brett!
A1: 165#
Was doing 8 chest to bar pull ups.
I calculated the weight wrong and did more than what I thought I was lifting.
Definetely it is something to keep in mind when going for PRs. Might be a good idea to have someone put the load without you knowing. Interesting!
Thanks Brett