(A) Power Clean-Build to a ME lift on Power Clean over 6 attempts, then take 60% of your heaviest load & perform 2-2-2-2-2. Rest as required & make these reps as perfect as your ability allows.
(B) 6min AMRAP
3 Hang power cleans 50/35
6 box jumps 24/20
9 Sit Ups (Plate Overhead & arms locked out) 15/10
+
30 Double Unders
10 Wall Ball 9/6kg - 10/9ft (Fem Prep 10ft)
20 D/U
20 Wall Ball
10 D/U
30 Wall Ball
Power Cleans: 50, 70, 80, 90, 100, 106(F)
ReplyDeleteAs I'm typing this I just remembered the fat bar. I should have used it. I'm keen as to give it a crack.
WOD A: 4 rounds + 3 Rx'd
WOD B: 5.49 Rx'd
Legs felt much better today during WOD. I usually have massive dead legs during a wall ball / double under combo. All DU's unbroken except for last round of 10.
(A) Worked up to 49kg
ReplyDelete(B) WODs:
Part A - 5+9 (30kg power cleans)
Part B - 6:18 - found the magic rope for double unders but was hating on the wall balls!
Power cleans work up to 71KB (PB) had a crack at 75kg for numder 6 lift and failed to get under as a power clean. Might get it with full clean. keen to have a go next opportunity.
ReplyDeleteWOD A) 4 rounds +9 rxd
WOD B) 5:33 skips singles
(A) 70,90,100,110,115(F),115(F). No problems getting the weight up, and elbows in a good position but the weight knocked my elbows down both attempts. Did some clean drops at the same weights for day 2 of the front squats. 5@72,78,84,84 with HSPU in between 10,5. Shoulders are smoked after last nights OHS and the legs were not sore today just fatigued. Didn't affect my power cleans though.
ReplyDelete25. 30. 35. 40. 45. 50
ReplyDeleteWas happy with my power cleans today. Lifted 10kg more than my last PB.
WOD A: 6 rounds (30kg power cleans)
WOD B: 7:33
Double unders will be the death of me. Still can't get more than 2 in a row! Wall balls today were challenging. Can do the movement fluidly on the 9 ft mark but not quite getting the 10ft mark right.
(A) 25,30,35,40 - fail,37,38 fail. New Pb 37kg then worked at 25kg 2-2-2-2-2.
ReplyDelete(B) 6min AMRAP
3 Hang power cleans 25kg
6 box jumps 12 inch
9 Sit Ups (Plate Overhead & arms locked out) 2.5kg
(B) 7.11mins.
6kg for wall balls and my double unders are still solid attempts and 40 singles.
6 minute AMRAP was 4 rounds plus 3 lifts and 6 box jumps.
ReplyDeletepower clean
ReplyDelete60,80,100,110,115f,115f,115f
the bar was high enough each fail. but leaving the heels too early and i am going forwards. probably should have still got it but was too soft receiving.
power clean 2,2,2,2,2
83,88,93,98,93
max reps ohs 60kg = 25
5x8 glute ham raises (about 50% rom)
5sets between 5-10 of terminators with 20kg barbell
my hamstrings/glutes are really weak. more work on the custom ghd should develop more powerful extension in no time. get on it.
Tabata Box Jumps 8,8,8,7,7,7,7,7
ReplyDeleteTabata D/U 22.21.15.23.11.17.21.18
Tabata Ring Dip 4,4,4.4,3,3,3,3
Death by no leg rope climb 3
Death by Rope Climb 3+2
Snatch practice off blocks to 43kg
(A) ME 77kg
ReplyDelete2x5 at 48kg
Had a little time between sections. HSP 5x3 with three abmats. Its a starting point.
(B) HPC=53kg BOX=24 PLATE=25lb
WOD: 3+14 Total time=12.02
There's a lot to be said about a good warm up.
ReplyDeleteME Power Snatch 57.5kg (caught this up on Saturday morning)