Friday, November 5, 2010
A. Hang Snatch – 3 reps x 6 sets, rest 90-120 seconds
B. OHS – 3 reps x 5 sets @3211, rest 90-120 seconds
C. Snatch Pull – 3 reps x 5 sets, rest 90-120 seconds
Coach’s notes: In the hang snatch, pull from a static start just above the knee. Note tempo in OHS – do not deviate. For snatch pull only use 75-85% of 1RM snatch. Post loads for all sets to comments.
A. 75/105/115/125/135/145
B. 145/155/165/170/175
C. 3×3 at 175
Worked on power hang to reduce sumo wrestler stance;
B. OHS 42/47/49.5/52/57 at 3211 tempo.
Thank you, Ali!
A. 42/52/57/62/67/72, feel a lot more comfortable getting up the bar now
B. 72/77/82/87, then failed on 2nd set called it a day. Still a weakness
C. 72X5
Thanks for the feedback Ali.
A. 65/70/75/80/85X2/85f/85X1
B. 75/85/90/95/105 – barely made #3
C. 105/110/115/120/140
I’ve been working on getting out of the bottom of my squats faster so only spending 2 seconds down there tonight was good practice.
A. 65/75/85/95/105
B. 105/115/125/135/155×1
C. 105
A: 95/95/115/115/125/135
B: 115/125/135/145/155
C: 125/135/135/135/ran out of time
Thanks Ali. That was a much needed WOD.
A. 65/65/65/70/70/70 – weird pain in my left palm kept this weight down
B. 70 for all – same here
C. 75/75/95/95/95
Thanks for the help tonight Ali!
A. 42/52/52/57/67/72*these felt better by last set* quite happy with this!
B. 75/85/95/105/110 *ditto above
C. didn’t have time to do!
Thanks Michelle for class and the coaching/instruction – great help!