Friday, January 22, 2016

FRIDAY

Some of our members enjoying those magical Zooper Dooper's 
after yesterday's 5.30pm class.

(A) "Wicked Clean Complex"
4 Sets building in load
1 Power clean
2 Hang squat clean
3 Push press
4 Power clean
5 Hang squat clean
6 Push jerk
7 Power clean
8 Hang squat clean
9 Split jerk
NOTE: Do the whole complex without dropping the bar

(B) For Quality
12 x Wall-ball: 6/4kg
10 x Wall-ball: 9/6kg
  8 x Wall-Ball: 12/9kg

(C1) "Fran Ladder" 7 mins
3-6-9-12-15...
Thrusters: 43/30/25kg
Pull Ups
(C2) 5min to find MAX Snatch complex
1 x Snatch + 2 x OHS

NOTE: The Snatch complex must be completed without dropping the bar between reps. Any type of Snatch is permitted.

8 comments:

  1. A) 30,35,40,42.5kg
    B) Wall Balls
    C1)12 + 5
    C2)30
    C2) 37.5kg (Max Snatch & OHS)

    ReplyDelete
  2. A) 35, 37.5, 42.5, 47.5kg, too conservative to start, had a little more left, not stacks, but a bit.

    B) Did the Wall Balls, the 9kg was easy enough to get up but I struggled catching it, lol.

    C1) 12+23 Rxd

    C) 47.5kg, made it easy, but like Part A this morning, too conservative in my 1st lift. Did, 40kg, 43.5, 47.5kg.

    ReplyDelete
    Replies
    1. Not surprised it was easy with those guns!!!!!! Hahahah

      Delete
  3. A) 40, 45, 47.5, 50
    B) completed
    C1) 15 +14
    C2) 45kg

    ReplyDelete
  4. A) 40, 50, 60, 70

    B) completed rxd

    C1) 15+10
    C2) 60 kg

    ReplyDelete
  5. A) 40,50,60,70kg
    B)completed
    C1) 15+5 (ring rows as hands hurt)
    C2) 52.5kg

    ReplyDelete
  6. A) 25, 30, 35, 40
    B) completed
    C1) 12 + 12 (25kg & red band)
    C2) 34kg snatch (split up the movement and worked on OHS technique instead)

    ReplyDelete