Monday, April 5, 2010
A1. BTN Jerk / OHS x 2 – 6 sets, rest 2:00
A2. GHD Raise – 10-15 reps x 6 sets, rest 2:00
B. Power Snatch – 2 reps x 10 sets, rest 30 seconds
Coach’s notes: Post loads for behind the neck jerk to comments. Use 60% of your 1RM snatch for your power snatch.
A1: 55/61.5/65/70/72.5(PR)/75(f)
A2: 8/9/10/10/10/10
B: 42#
A1: 55/65/75/85/90 – stopped early due to time constraints.
A2:15/15/12/15/15
B: 55lbs
A1- 65,75,80,85,90,95 (PR)
A2- 11,10,10,10,9,8 Kept peeking the bum out got better but still needs some work
B- 42lbs
A1: 120 x 2 on last set, stopped short due to time
A2: did sets of 5-9, these were tough for me today
B: did easy sets at 52lbs
Breakthroughs…big or small, I love them all. I over doubled my PR in OHS today! Thanks Brett for the great tips on OHS today.
A1: 45lb (prev. PR), 56, 65, 75, 85, 95 – was still feeling strong after last rep!
A2: 15 reps throughout
B: 42lbs
A1: 92/102/112/122 Stopped early due to time constraints
A2: 15/15/15/15
B: Went a bit heavier with the Snatch 72lbs
Congrats Gina that is a huge improvement!! Thanks Brett.
a1: 75/95/105/125/135/145
a2: combination of partial GHD, Negative GHD and back extentions
b: 95 pounds
A1: 100/110/115/120/125/130 (PR for single was 125)
A2: 15/13+2/13+1+1/8/3/0
b: 65 lbs
Kept things light today so as to not further injure myself…
95/115/135/145/155/165
A1. 75/85/90/95/100/105 (PR)
A2. 15 x 5 sets
B. 45 lbs – Thanks for the tips Erin!
Thanks Brett
A1: last set 95×2. Could have done more but moved on.
A2: due to injury I did 5 x 200m runs instead of GHD’s
B: 42lbs
A1: 50/55/60/65/70/75 PR for OHS and could have kept going
A2: scaled to high back extensions (15 x 5 sets) – instead of 0 to 180 degrees, I went from 0 at the bottom to about 135 degrees at the top
B: 55lbs – right weight, enjoyed these sets, 30 seconds is not a long time
I have to say that targeted strength training has made a huge difference! Love the lifting! More weight please!
A1: 115/125/135/145/155×1/155(highest weight ever)
A2: 14/15/15/15/15/15
B: 95
A1: 55/60/65/70/75 1 rep, 1 fail/75 PR (have never OHS more than 60# before)
A2: 15/13/15/15/15/15
B: Haven’t 1RM snatched before, so used 45# for all sets. Felt good.
Thanks Brett! This was a lot of fun!
115/125/135/140/145/150PR
15×6
started 75 then broke the rules and worked up to a 135×1 PR.
Judy – working around rotator cuff tear
A1. 17/21/21/26/31 – ran out of time to finish the 6th rd.
A2. 10/11/11/11/12 – more like back extensions but tried to lift myself higher
B. 22 increase to 33
Brett, with the great success from the people that took the barbell course, I hope that CFC does another course on barbell training because I would love to take it! I definately need to improve on all my lifts.
Thanks Erin for your help.
Neil – working around limited talent
A1 65/75/85/95/105 ran out time
A2
A1: 85/95/105/110/115/115 fail, then 110.
A2: 13/14/12/15/14
B1: All 10 sets at 52lbs.
Thanks Brett, and good job everyone!
oops
A2 did 6-8 reps, couldn’t do them with my knees on the bolster so adapted by doing more of a back extension coming up as high as possible with my torso.
B went with 75# otherwise my 60% would have been a 22# bar
Keep these type of wods coming Brett!
A1. 115/135/155/165/175/185
first “heavy” lifting I’ve done in a month because of my back.
A2. 15 for all sets.
B. 75lbs.
A1. 115/135/155/160/167.5 PR
A1. 185/205/215
skipped A2 b/c did them day before…feeling them today…ouch..
B. 105lbs…