A) PP, did all lifts from the ground as power cleans, rather than racks, to focus on full movements. (need the practice!) 51,56,61 kg x3 sets Jerks @ 64kg no dumping btwn reps
B) WOD 5:42 chose 9'' target to focus on tempo for wall balls. All unbroken for the first time.
c) pistols x60 assisted with dip rack, 8 x lateral box jumps 24" box, muscle cleans from knees, 3 @46kg
Yesterday practiced lateral box jumps and lateral broad jump skill with HC. My ninja skills need some work, still landing like a sasquatch. Aim to work up to soft landings and tread as carefully as a cat with felt slippers on wet grass. (There might be a WOD in that?)
Trained at home. Was going to catch up on some WODs from earlier in the week/last week, but hip was very sore this arvo so it didn't really work out as planned.
C&J - max effort in 8 lifts. F42.5kg. Wasn't able to do full squat, and very tentative jerking as well cos of hip pain.
Hang power snatch - build up to heavy double in 10mins: 27.5kg. Then did 10 rounds of 3 HPS EMOTM @ 25kg.
A) PP, did all lifts from the ground as power cleans, rather than racks, to focus on full movements. (need the practice!)
ReplyDelete51,56,61 kg x3 sets
Jerks @ 64kg no dumping btwn reps
B) WOD 5:42 chose 9'' target to focus on tempo for wall balls. All unbroken for the first time.
c) pistols x60 assisted with dip rack,
8 x lateral box jumps 24" box, muscle cleans from knees, 3 @46kg
Yesterday practiced lateral box jumps and lateral broad jump skill with HC.
My ninja skills need some work, still landing like a sasquatch. Aim to work up to soft landings and tread as carefully as a cat with felt slippers on wet grass. (There might be a WOD in that?)
Trained at home. Was going to catch up on some WODs from earlier in the week/last week, but hip was very sore this arvo so it didn't really work out as planned.
ReplyDeleteC&J - max effort in 8 lifts. F42.5kg. Wasn't able to do full squat, and very tentative jerking as well cos of hip pain.
Hang power snatch - build up to heavy double in 10mins: 27.5kg.
Then did 10 rounds of 3 HPS EMOTM @ 25kg.
Then took B for a slow 2.4km walk.
All lifts @ 41kgs
ReplyDelete5:02 scaled pushups
"head" stands gave me a little confidence boost doing these, thanks V for ur help!!
Push press 45
ReplyDeleteJerks 60 then 70.
Wod - 4:27 - loved this one.
Push Press/Jerks/Splits all @ 90kgs. Power cleaned each set.
ReplyDeleteWOD : 3.30 Rxd
Push Press- 3@60kgs
ReplyDeleteJerks-2@83kgs
WOD 5:45
PP & Jerks @ 48.5kg
ReplyDeleteWOD - 4:48 (lower target for the wall balls)
Completed Saturday Morning 3/11/12
ReplyDeletePP 68.5
WOD: 5:13
All except pushups unbroken. Need to work on this.
Jerk 68.5
Rowing sprints
500m x 2
30/30 work/rest x 4