Tuesday, August 31, 2010
A. Snatch Pull – 4 reps x 6 sets, rest 2:00-3:00 minutes
B. Tall Clean – 2 reps x 6 sets, rest 2:00-3:00 minutes
Coach’s notes: In the snatch pull loading should not be so heavy that the speed of the movement is sacrificed and arms should bend considerably to bring the bar high, use straps if the load is heavy. For the tall clean, there is no dip. Initiate with a slight layback and violent shrug. Post load for all sets to comments.
At 6 a.m.
AMRAP in 10 minutes with .5 pood
5 Right Arm KB swings
5 Left Arm KB swings
5 Right Arm KB Push Press
5 Left Arm KB Push Press
5 Right Arm Periscope Lunges
5 Left Arm Periscope Lunges
Managed 7 rounds
5 min rest
AMRAP in 10 minutes
10 per leg Russian Step ups
5 Chin ups
10 per leg Switch Lunges
5 Toes to Bar
3 rounds plus Russian Step ups, Chin ups and 15 switch lunges.
Phew, glad that’s done. Thanks DJ.
A. 155 x 4 / 155 xv4 / 165 x 4 / 165 x 4 / 175 x 4 / 185 x 4
B. 65 x 2 / 85 x 2 / 85 x 2 / 95 x 2 / 105 x 2 / 115 x 2
Thanks Michelle and everyone at 9:30 – that was a fun one!
A. 72/77/82/87/92/102
B. 65/65/70/75/80/85/90
Great job Krista and Stacey, fun working with you guys. Thanks Michelle for a great class.
A. 52/ 62/ 95/ 105/ 115/ 120
B. 65/ 70/ 75/ 80/ 85/ 90
A – 85/95/105/115/125/135
B – 65/75/80/80/85/90
A. 72/82/92/102/112/122
B. 42/52/57/59.5/62/64.5
A: 42/52/62/72/82/92
B: 65/75/80/85X1/75/80
Thanks Anita for sharing and thanks Laura for all of your help today!
Karen- nice numbers, holy cow!
A. 42/52/62/72/82/82 (repeat due to tech issues)
B. 65/75/80×1/65/75/75(F) This one was really difficult for me. I was just over thinking it – mental block.
Thanks Katie, good to be back to class with you.
Thanks Laura for the great coaching.
A) 135/145/155/165/175/185
B) 135/135/135/145/155/165
Neil –
A. 125/135/145/155/165/175/185
B. 6/75/85 – stayed here and practiced
Judy
A. 52/62/72/82/92/102
B. 33/42/33 – stayed here and practiced
Shrug and drop….sounds easy but it was difficult.
Great work Karen..hope to see you soon..stay healthy!
A. 75/95/125/145/165/185
B. 115/125/135/145/155/165(F on second rep)
Followed it up with a mini workout with Alvaro:
21-15-9 of 75# SDLHP and Push jerk
3:22
A. 42; 52; 62; 72; 82
B. 42; 47; 52; 54.5; 57; 59.5
I can shrug. I can drop. Doing the 2 together is a significant challenge!
Thanks, Amanda, for being my workout buddy! Thank you, Laura for coaching!
At home, which wasn’t ideal since there was nobody to watch my technique. Therefore kept the loads low and practiced…
A: 45/55/65/65/65/65 (Wasn’t sure what was still considered to be good speed, so kept it at 65#. That wasn’t much load, but repeating the movement over and over again felt great)
B: 45/55/55/55/55/55 (Tried 65# in my third set, but couldn’t prevent myself from dipping. I could not just shrug and drop under the bar. Mental block maybe? Dropped back to 55# and practiced)
Even though I might not have increased my loads or challenged my strength much, doing these movements was great! I can definitely see how days like these are beneficial for the complete lifts!
3 rds for time:
15 squat cleans w/25#/hand db unbroken
15 kb swings (1.5 pood) unbroken
rest 2 min
rd1:1.17
rd2:1.16
rd3:1.15
21-15-9 of 75# SDLHP and Push jerk
3:47
A:65/85/85/85/95
B:22/27/37/37/42
first time for both, worked most on tech.
Thanks Brett!
A: 52/72/82/92/102/112
B: 33/42/47/52 – Stayed here and practiced form
(See Chelsea’s)
A. 72/77/82/87/92/102
B. 65/65/70/75/80/85/90
Michelle, great class – love these wods to work on form and technique!
Stacey, Chelsea thanks for partnering up!
A. 42, 52, 62, 72, 82, 87
B. 52, 62, 67, 67, 67, 72
Took me a while to break through that mental block on part B. Thanks Michelle for the encouragement!
Thought I would try this WOD to test my back out a bit. First time pulling this much weight off the floor and landing in full squat in 3 months!!!! Felt GREAT to lift!!!!!!! Thanks Brett!
And…back is tight but not too bad today.
A. 75/85/95/115/115/120 (hard to maintain hook grip)
B. 52/62/72/82/92