Friday 12.10.12
Becca gives Kate and Beck some last minute advice before the WOD in last year’s Smash Clash (oh and by the way: this years Smash Clash is now full – NO MORE SPOTS AVAILABLE)
EMOTM for 10 minutes:
- 1 Power Clean + 1 Split Jerk @ 90% (of 1RM Power Clean).
-then-
In 12 minutes complete:
- 100 UB Double-Unders
AMRAP of…
- 7 Deadlifts 275/185#
- 25 Burpees
Notes: The 100 Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. You will be instructed as to how many double-unders we want you to complete (unbroken) before commencing the AMRAP. If you still haven’t managed to complete your buy-in by the 8 min mark – we’ll get you to call it there and hook in to the AMRAP (DLs and burpees)
Post loads, double-unders and rounds to comments
EMOTM – 35kg, this was challenging and still a lot of room for improvement with my power clean and with my jerk. jerk is still a bit of a press at 35 and heavier. gotta be quicker. and stompier. also very slow at getting my elbows up for power clean compared to a normal clean – something I need to work on.
attempted to get 15 DU in a row 5 times, managed to get 2 lots of 15 and then kept maxing out at 7-9, so kept working through for the full 8 mins
AMRAP – 55kg Deads, 1 round + 9 burpees into the 2nd round
A: EMOTM – 70kg. Was great to get a few honest quality reps in. Some were a bit ordinary, so added a few to get it right. Clean – need to get under faster and bar into the throat.
B: No DUs due to injury. 100 air squats instead. Pretty gassed after.
110kg deads – 4 rounds and 3 burpes.
PC + Jerk – 50kg. Still working on getting the feel of opening hips and having upright torso before extending knees and jumping. Jerks felt good.
DUs. Aiming for 2 sets of 50. Got a 48 (PR) and a 40, chokey chokey. In the last 4 minutes, 7+7 of 100kg DL and 25+16 burpees.
A: 45kgs. Feeling burnt out this week.
B: Aim was 30/30. Reality was 31/28. After the 8min 2+15 Burpees @ 65kgs.