Thursday 16.8.12
Rosey hitting some conditioning
A: Snatch Max
B: Clean and Jerk VOL EMOTM 10×1 @ 80%
C: 7 Rounds for time
- 7 pullups
- 7 Lunges each leg
Post loads, times and training notes to comments.
Snatch Max and some pullup work
August 16, 2012 by
A: 32.5kg….just!
B: 37.5kg
C: 5:46 – think it’s time to progress to just one band…..
A. 55kg alot more comfortable but still along way to go.
B. first couple were @ 70kg and felt good so bumped it up to 75kg, still not lifting cleanly though so its something I’ll try harder to work on.
C. 4:11
A: 40kg (PB).
B: 52.5kg. Try to get back knee lower on split jerk.
C: 4:54. No ripped hands, woohoo.
A: 20kg, 40kg, 50kg, 60kg, 60kg (F), 50kg, 50kg x 4 (hang snatch),
B: @70kg – not real happy with form today – Left arm lock out & split foot position were both issues
C: 4:57
A) 2 @ 60kg and dialed back to 50kg to work on speed and getting under bar.
B) 70 kg. Thanks for tips Coach B
C) 5:37 or 5:47 (Forearms and lower biceps knackered)
A: 62.5 kg (PB)
B: 62.5 kg – need to get a bit lower in the split jerk.
C: 7:01 – pullups were tough; thanks Johnny and Wal for the encouragement.
A: 3×30, 3×40, 1×45, 3 failed attempts @ 50. Really close to nailing 50, just need to lock it out faster.
B: 50kg. Felt really smooth and good form. Time to bump it up to 55.
C: 6:38 – orange band pull ups
A) worked upto 50 , felt good. Should have went 55 but jumped too 60 and failed twice , really want to work on this movement . Really enjoyed it though
B)70 kg
C)4.34
A) Got 30kg Failed at 40kg then dropped it to 35kg and did a poor quality rep out of it.
B) 50kg – Reps 3 and 4 I missed the split but got them on the second try
C) 7:04 – First time not using a band on a pull-up WOD! Did the first 2 sets unbroken and it deterriorated to the point where the last pull-up of the last set took 3 attempts and help from the others, Cheers!
A) 40kgs
B) 40kgs – feeling more confident with my technique.
C) 4:55 – with jumping pull ups.
A: 33kg – PB
B: 40kg EMOTM (also a PB for vol workout)
C: about 7:20 – wow my baby weight really makes pull ups hard…. I am struggling with these heaps….. was on the blue band and had to resort to chin ups and still struggled! Good fun though!