Mobility WOD-A quick test. Does your squat suck because of tight ankles
(A) Build to a ME lift on C&J over 6 attempts, then take 85% of your heaviest load & perform
2 reps over 8 sets (Wait at least a min before performing your next set)
(B) 15x Power Snatch 60/40
Run 200m
20x Snatch 40/30
Run 400m
30x Hang Snatch 30/20
Run 800m
A) ME new PB 65kg
ReplyDeleteelected to do reps @ 80% for form. 51kg
B) Rxd at female weights WOD 13:33
Runs were tough after yesterdays squats and PT with HC (great fun with sandbagged tyres, harnesses, yokes, plus .... thumbscrews, the rack, flogging and walking the plank etc).
I'll finish with a quote from Benjamin Franklin:
"Blessed is he who expects nothing, for he shall not be disappointed. "
C&J: 50, 70, 90, 100, 106(F), 106
ReplyDelete85%: 91kgs, 16/16
Wasn't aggressive with my elbows on the failed lift, regrouped and completed the lift. No WOD for me today, saving juice for a PT session this afternoon. Enjoying the strength program. Really paying dividends on the technical lifts. Finally got my act together and bought in a playlist. Soon see how good or bad it is.
Something a little less important technically Brendan. The playlist won't load up. You will need to bring it in on a CD not a record. More important technically, your jerks did look better today. Was good to see the big fella firing.
ReplyDeleteC&J 56, 76, 96(F), 96, 101(Failed the jerk), 101(Failed the jerk). Re-bending the elbows. Still a bit jumpy in my Olympic Lifts.
Practiced muscle ups. 2 at a time and found a better rhythm. Should be able to get 3+ moving forward.
This is a test. My last two blog posts have disappeared.
ReplyDeleteOk. I'll try again.
ReplyDeleteA) NEW PB!!! :-)) 43.5kg
Then 8x2@37kg....was heavy, but awesome.
And I got a PB in dropping the bar from overhead.
B) scaled snatches to 20/15/12
16:59
Caught up on Part B at the Competitors Preparation session Saturday. Modified part B to focus on some specifics.
ReplyDelete15 Power Snatch @ 60kg 12 unbroken. I wanted to get the 15 all out but the bar flew out of my hands on the 13th. Max rep HSPU between. 9 Reps
20 Snatch @ 40kg. Worked on the retreat and speed under bar in lots of 10reps. Max rep HSPU between. 9 Reps
30 Hang Snatch. Worked off the blocks in the high hang 10 reps at a time working on retreat and speed under. Max rep HSPU between. 9 Reps
Muscle ups in lots of 2 and just missed the 3rd then a 500m Row with Brendan on damper 3 1:28. The big fella joined the awesome twosome to make it an awesome foursome. There is 1 more spot in the boat for anyone that can row a sub 1:25 500m.
My ass cheeks are sore after today. A different feeling to normal, take that where you want to but it is must be from the retreat.
ME C&J: 62.5kg, then 8x2 @ 53kg (not for time).
ReplyDeleteC&J - worked up to 60kg
ReplyDelete8 x 2 @ 51kg
WOD - 18:12
P/Snatch - 35kg
Full Snatch - 30kg
HPS (modified for sore back) - 20kg