Tuesday, September 29, 2015

TUESDAY

Team CFP 'Ghost Thrusters' Johnny, Rachael, Michael and Jessica.  
Placed 28th out of 49 Teams over the weekends Riot Squat Competition.
Good work guys, a full weekend of competition is not an easy feat.

A) Deadlift - 3 RM
- No Dumping
- No Rounding of Back

B) For Time:
30 Ground to Overhead:50/35/30kg
30 Box Jumps 24/20"
20 Ground to Overhead
20 Box Jumps
10 Ground to Overhead
10 Box Jumps

Extras - Session 2
Technique Primer: Tall Jerk + Push Jerk BNK in Split 3x(3+3) (light)
- Jerk - 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Power Clean - 73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Good Morning - 27%x3x4 (%of Back Squat)

10 comments:

  1. A) 82.5
    85(F)
    B) 11:18
    30kg
    Yellow box

    ReplyDelete
  2. A) 100kg

    B) 8.49 rxd
    All snatches

    Extras
    Jerks @ 50, 53, 55kg
    Power Cleans @ 52, 54, 56kg then 60, 65, 67.5kg

    ReplyDelete
  3. A) 180.
    B) 7:43 Rx

    Did the snatches from yesterday's prep - heavy single 78, failed 80.

    ReplyDelete
    Replies
    1. All power snatches for the wod. Flashbacks to the weekend :/

      Delete
  4. A) 90
    B) 12:20 Rxd (Thanks Michael!)
    Extras:
    Power Clean and Jerks
    45.5, 47.5, 40, then upto 57.5

    ReplyDelete
  5. Push Jerks & power cleans 52.5, 55, 57.5 then 60, 62.5, 65, 67.5

    ReplyDelete