Come prepared to learn more about the Snatch and the Clean and Jerk using progressions and skill work as well as practical strength training to aid these lifts.
We will still have our usual class at 1pm.
Wish good luck to Dominic as he competes at his first powerlifting lifting meet this Saturday in Weston. We want singlet pics!
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups
Or
21-18-15-12-9-6-3 rep rounds of:
Push press 95/65
Pull Ups
Post time to comments.
8 comments:
Rest Day as Rx'd
21-18-15-12-9-6-3 of
Handstand pushups (abmat)
L pullups
18:08
pushups were down without tiring. Pullups became increasingly hard -fast. Fun WOD.
finisher 25 burpees for time- 1:05
1 pm
Row 200 @ damper setting 7-35.0 Not popping.
Squat clean + 10 FS @ 135
Row 100 @ damper setting 7-17.2
Still not popping
FS-120x5, 135x5, 160x10
Clean and Jerk 3x1
205 (f) power clean
185 (okay, not enough drop) squat
185 (better, not great) squat
Delaoading and focusing on form throughout.
Lighter with better form will always trump heavy with bad. Sometimes RX is a bad thing. More on this later.
w/u
400 run
100 du's
500 row
FS
75% 1RM for SQ
5-5-5
185,205,225
30 GHD
25 BE
1. 2:53
rest
2. 2:42
rest
3. 3:29
84 reps for HSPU and pull-ups (mix of L, deadhang and knees to chest)
25:59 - it was a struggle but I'm glad I did the full wod
burpee finisher: 1:52
time to rest
160 Bench Press x15
500 meter row damper at 6-1:30.9
Was holding steady at 1:27 pace and totally bombed on the last 10 pulls. Tomorrow is another day.
brief description of power lifting meet: boring.
Highlight: watching someone deadlift 637 Lbs.
low-point: seeing a bunch of dudes standing around with bench shirts on.
overall review: could have spent my 5 hours in a better way, but glad to support dom.
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