Wednesday 10.10.12
Klokov moving 205kg like it ain’t no thing.
- 15 mins to attain 1rm 3 position Clean + Jerk
then
- For time
– 400m run
– 21 C2B Pullups
- 12 KB Thrusters 24/16 (each arm)
- 400m run
- 15 C2B Pullups
- 9 KB Thrusters
– 400m run
- 9 C2B Pullups
- 6 KB Thrusters
Post loads, times and training notes to comments.
- Those that are wanting to compete in the next Weightlifting ACT comp on Nov 24th get names to Sean by end of this week
3 position clean and jerk – worked up to 50kg, but struggled today, everything seemed heavier than it should be.
WOD – made it through the third run. Was feeling pretty fresh after the first 400m, but C2B took care of that rather quickly. I’ll call myself on a few no-reps this morning, but I still finished too smashed to see straight.
KB @ 15kg
37.5kg – with a terrible press/jerk/split/somethingorather, ran out of time to try it again. cleans felt fine though, jerk is definitely the limiting factor.
got through to the third run, timed out somewhere in between, but finished the run off. banded pull ups, purple & red (urgh). 8kg KBs for thrusters. i kinda liked these? hard though. definitely felt like vomiting afterwards.
Got to 70kg but could not complete all three positions without dropping the bar and/or failing on position 1. Did 60kg okay-ish-sorta. Need to focus on a bigger bend in rear knee to bring weight off the front foot.
Got to the third run but timed out before I could get back in the door. Oh the spew wall, you nearly had me today.
Massive props to Steve-O for tackling the WOD with dead hangs. Animal! I however, will stick to my interpretation of kipping thanks.
Worked up to 60kg on the C&J. Need to drop under the bar faster and work on better foot positioning to go heavier on the jerks.
Made it to the 3rd run. Was feeling this one, timed out on the last lap. Happy with pull up progression, and the KB thrusters were something new so good to have a go at that (14kg).
A: Worked it up to 60Kg.
B: Made it through to the end of the 2nd round. (14Kg KB)
A) Got to 80kg which seemed alot easier than when I started off on an empty bar.
B) Completed 2 rounds within the 12 min cap. The run took more out of me than the C2B & thrusters put together but an awesome way to kick start my day.
A. 60kg (on the second attempt)
B. 10.40 scaled KB Thrusters to 16kg
Thrusters took it out of me. Felt terrible on the run on 2nd and 3rd round. Only just having butterfly kipping start to click it was hard work going back to my old crazy dead hang/throw my legs up there kip to get the chest to the bar. Need to get more efficient with these.
Sweet workout though.
A) Stayed on 50 kg and really focused on movements. 60kg was too much for me.
B) Got 7 C2B completed in final round with 14 kg K/B.- Bah-humbug!
A: 50kgs. Jerk was alittle pressed.
B: 10kgs KB yellow banded pull ups. Finished 3rd run. Stoked with kipping progression. Unstoked with how sore my back is right now.
A) Succeeded at 50 but failed position 1 at 55kg – Didn’t get the bar far enough back on my shoulders and it rolled off.
B) 14kg KBs and a mix of chin over bar/chest to bar pull-ups – almost finished third set. Timed out with 6 thrusters to go.
A, 75 kg , with a couple of messy clean attempts from above the knee
B, 20kg thruster , made it to the 3rd round with 5 pull ups .
killer!
Run times much faster and less daunting….thanks To my three cheerleaders today….gosh you helped me along!
Scaled to ring pull ups, put this is improving
8kg each side KB thrusters, legs let me down with technique so was much harder then it needed to be
But got through all three rounds….without signing the spew wall…..almost got me!
Another awesome session
A. 32.5 kg on the second attempt need to concentrate on getting under the bar quicker, foot positioning on the jerk was pretty shoddy too. Thanks Becca and Simon for the encouragement! Would have stopped well before without it.
B. Scaled to ring rows and did 8kg thrusters – made it to the 3rd run. I am so unco with the kettle bells. Was feeling tender after Tuesday and def needed a lie down at the end!
A: Worked up to 50kg
B: Timed out somewhere during the 3rd run.
15kg Dumbbell Thrusters(heavy),
C2B were 2 at a time but got through them.
A: worked up to 60, had a crack at 70 but dropped it on the jerk. Moved it back down to 60 and worked on jerk foot placement. Man it was fun working out with Nick this morning.
B: 10:08 scaled thrusters to 16kg