A) Inability to full squat so subbed for Static Contraction reps. 1 F sq/1 B sq Hold for 5 sec count at 80% point of squat. 100, 120, 140, 160, 180kg 2 reps ea. round B) Rx'd from the "Hang" position. @ 35kg WOD 11:44
A few tactical adjustments made between rounds. First round my grip was too narrow, second round went wider but took longer to re-set after each rep. Third and fourth went unbroken reps after getting the shoulders warm following the first two rounds. A better warm up leading into the WOD would have produced all rounds under 1:00. Realised on the last round I was catching the power snatch at extension, rather then coming under the bar a little. Could have/should have made these adjustments during the warm up instead of during the WOD. Wasn't really on the ball tonight, TGIF.
Good detail in post Mitch. By actively documenting the "1%ers" really assists yourself & me. Also good blogging in general to all the Team that regularily do also.
B) As the rounds went on we all got a bit more competitive. The 6am Labbies had a bit of fun with this one, was really good. WOD as Rxd. 0.54 0.53 0.50 0.47
A) Inability to full squat so subbed for Static Contraction reps. 1 F sq/1 B sq Hold for 5 sec count at 80% point of squat.
ReplyDelete100, 120, 140, 160, 180kg 2 reps ea. round
B) Rx'd from the "Hang" position. @ 35kg
WOD 11:44
A) worked on hang clean more on technique 35kg
ReplyDeleteB) from hang position
20kg snatch
Rowed 15 pulls
A) 50kg
ReplyDeleteB) Rx
Round 1: 1.18
Round 2: 1.25
Round 3: 1.16
Round 4: 1.24
A) 85
ReplyDeleteB) RXD - PS
1:08
1:12
0:58
0:57
A few tactical adjustments made between rounds. First round my grip was too narrow, second round went wider but took longer to re-set after each rep. Third and fourth went unbroken reps after getting the shoulders warm following the first two rounds. A better warm up leading into the WOD would have produced all rounds under 1:00. Realised on the last round I was catching the power snatch at extension, rather then coming under the bar a little. Could have/should have made these adjustments during the warm up instead of during the WOD. Wasn't really on the ball tonight, TGIF.
Good detail in post Mitch. By actively documenting the "1%ers" really assists yourself & me.
DeleteAlso good blogging in general to all the Team that regularily do also.
A) @56kg
ReplyDeleteB) As the rounds went on we all got a bit more competitive. The 6am Labbies had a bit of fun with this one, was really good. WOD as Rxd.
0.54
0.53
0.50
0.47