June 26, 2013
1) 2 rounds for time:
8 box jump overs
8 wall balls
8 toes to bar
rest 2 minutes
2) Power Snatch:
Set 1: 2 reps @ 60%
Set 2 – 3: 2 reps @ 65%
Set 4 – 5: 2 reps @ 70%
3) Clean:
Set 1: 4 reps @ 60%
Set 2 – 3: 4 reps @ 70%
Set 4 – 5: 3 reps @ 80%
4) Push Jerk:
Set 1: 3 reps @ 60%
Set 2 – 3: 3 reps @ 65%
Set 4 – 5: 3 reps @ 70%
A) Hang Snatch: Set 1> 65# Sets 2-3> 75# Set 4> 2@ 85#, 1@ 80# Set 5-6> 80#
B) Power Clean: Set 1> 85# Sets 2> 95# Sets 3-5> 105#
C) Behind the neck Push Jerk: Set 1> 85# Sets 2-3> 95# Sets 4-5> 105#
D) Front Squat: Set 1> 105# Set 2> 125# Set 3> 135# Set 4> 1@ 145#, 3@ 135# Set 5> 2@ 135#, 3@ 140#
E) Bench: Set 1> 85# Set 2> 95# Set 3> 105# Set 4> 110# (with spot)
Wod – :52 & :51 (3:43 OAL)
Power Snatch – 135, 150, 150, 165, 165
Clean – 165, 205, 205, 235, 235
Push Jerk – 155, 165, 165, 175, 175
Wod – :47 & :45
Power Snatch – 135, 150, 150, 165, 165
Clean – 165, 205, 205, 215, 235
Push Jerk – 155, 165, 165, 175, 175
WOD – 1:07 & 1:09 (14# wb/24″box)
Power Snatch – 50,55,55,60,60
Clean – 70,80, 80,90,90
Push Jerk – 70,75,75, 80,80
Did some skill work with Ring MU and HSPU.
Power Snatch: 125-140-160
Clean-165-185-215
Push Jerk-165-175-190
It’s Hot!!!
Wod – :47 & :48 (3:35 total)
Power Snatch – 135, 150, 150, 165, 165
Clean – 165, 195, 205, 215, 215
Push Jerk – 165, 175, 185
A) Power Snatch: Set 1> 65# Set 2-4> 75# Set 5-6> 85# Focused on squatting low under the bar on catching which i’ve always had trouble with. I am getting better thanks to John’s advice to keep my chest up and lift my shoulders before my butt. I did extra sets because I was psyching myself out with the 85# and not able to get it but after another set at 75# i got it. Then made myself get it again 🙂
B) Clean: Set 1> 85# Set 2-3> 105# Set 4-5> 115# I did power cleans today because I forgot to yesterday. Again, keeping my chest up and lifting shoulders first helped me to land in a squat position under the bar, which has always been difficult for me on cleans also. Getting better!
C) WOD: Forgot to rest 2 minutes and I did this third so I could use the clock with some other people and go with them. WIthout the rest i did 3 min 16 sec. I did wallballs first (bc i can’t read) and instead of catching on the drop i let the ball bounce then picked it up immediately, i actually think this saved time and energy, whether it’s allowed i don’t know!! (20#, 24 box) My toes to bar were fast today.
D) Push Jerk: Set 1> 95# Set 2-3> 105# Set 4-5> 115#