Wednesday, April 20, 2011
A. Power Clean/Toes to Bar/Wallballs – tech work 20 minutes
notes: Keep movements fast and precise
B. AMRAP in 5 minutes:
5 Power Clean – 145#/100#
10 Toes to Bar
15 Wallballs – 20# to 10′ / 14# to 9′
Rest 2:00
C. AMRAP in 5 minutes:
5 Box Jumps – 24″/18″
10 KB Swings – 1.5/1.0 pood
15 Double Unders
Coach’s notes: Post total reps complete in B and C to comments.
Important Reminder – Olympic Lifting Targeted Training with DJ Wickham is now open for registration. Click here for more info and to register.
Finished off the Strength TT 1RMs on Monday and today:
Bench press: 225# (PR by 40#)
Front Squat: 235# (PR by 5#)
OHS: 185# (PR by 40#)
All previous PR’s were prior to TT class. Highly recommend this class to everyone!
Thanks Chantal and Todd.
Did April 2nd WOD – AMRAP in 15 min.
9 Dead Lift 100#
12 Push ups (no hand release)
15 Box Jumps 20″
7 rds + 9 DL
2+5+10 (154lb/70kg cleans)
2+5 –> Had a shitty fabric skip rope with no weight to it, add that to my already crappy double unders and viola!
The good thing about double unders is that even if you suck at them – they still gas you.
A: Worked up to 145lbs
B: 3 or 4 rounds (can`t remember), dropped cleans to 115lbs
C: 3 rounds plus 5 box jumps and 10 kb swings
Felt heavy and slow tonight…time for a rest day.
Thanks DJ!
Neil –
B. 120lbs – 2 rds plus 12 wallballs
C. 3 rds
Judy
B. 56 lbs – 1 rd + 5 + 10
C. 3 rds plus 5 box jumps
B. 2rds + 4 cleans (52lb cleans, 12lb wall balls)
C. 2rds + 5 box jumps + 10 kb swings (as Rx’d)
B. 2 rds +5 cleans +8 T2B
C. 4 rds even, DU came together a bit tonight.
A:
Mainly worked at getting a 145 lb. power clean so that I have a reason to show up to compete on Saturday.
Power clean 1 RM: 145 lbs (PR by 5 lbs.) – did a second one just to be sure.
C:
20″ box
2 rnds + 1
D:
Goofed around on rings. Did first non-kipping muscle-ups.
B. 2 rds +2 cleans
C. 3 rds + 5 box jumps + 10 KBS
box 18″
B.) Kind of lost track but I think it was 4 rounds + 2 Wallballs.
C.) Some rounds…. I think it may have been around 6 or 7ish.
Thanks DJ.
B:2 rnds and 3 power cleans (52 lb power cleans, and toes to somewhere in the air)
C: 3 rnds and 5 box jumps
4 rds + cleans + 8 t2b
B: 3 rounds
B: 2rds + 2 cleans
C: 3rds + box jumps + kb swings
Thanks Brett!
B: 2 rounds + 5 cleans as rx’d
C: either 4 or 5 rds + box jumps+kbs+8 dus
Whew, that was a good one! Thanks Ali, great coaching as always! Nice work in the 9:30.
Just a side note…saw Riverdance this evening and it was fantastic, I highly recommend seeing it!
170 reps. Roughly two and a half for A and three and a half for B.