Hang Clean + 2 Jerks, then pullups and pistols

Friday 30.05.14

Strength

  • Hang Clean + 2 Jerks
  • work to a max

Conditioning

  • 30-20-10
  • Pullups
  • Pistols

Post loads, times and notes to comments and totalWOD

  • Fee says:

    A: Just worked with bar plus 5’s – couldn’t go higher due to stupid injury!
    B: subbed p/u’s for KB swings at 20kg and scaled pistols with box. JUST missed out on completing in the 10mins, I had one pistol on my weak left leg to do, and I got stuck at the bottom. I did finish it, but after the buzzer….. grrrrrrr

  • Amanda C says:

    A. Stayed at 30 and 35 kg to work on jerk technique. Got some good pointers from Couch Sean. Cleans were good this morning, but I didn’t want to go heavier as my legs are pretty sore.

    B. Scaled to ring rows and 20″ box + plate for the pistols. Finished the round of 20 just after the buzzer. Went a little slower than normal πŸ˜‰

  • Olivia says:

    A: Worked with sets at 50kg & 55kg to get a better jerk – I seem to dip my elbows before the jerk and don’t drive it off my shoulders before I drop under causing it to go a tiny bit forward… Dunno what it is for the last couple of weeks but feel like I’m losing form with my lifts or maybe I’m just trying to perfect them a bit more, who knows, time will tell.
    B: 28/30 pistols – unassisted pistols on both legs! πŸ™‚ Before today I only had unassisted on my right leg. Coach Sean gave a couple of pointers before the WOD on controlling the descent to a certain point and then bouncing out on my weak left leg and it worked!
    There certainly is a sweet spot for getting it right where if I don’t control it down low enough, I get stuck at the bottom with no bounce – damn gravity! πŸ˜‰
    Pullups were slow, did small sets kipping (some 3 mostly 2’s) but took me a while to get into them.
    Was happy just to chip away at this one and walk out of the gym with legit pistols πŸ™‚
    C: Some sets of tricep dips on paralette bars with legs elevated on a bench to build up ring dip strength
    Getting excited for New/Open Gym πŸ˜›

  • Brendo says:

    70kg – still not getting low enough on the split, but I’m claiming it anyway.

    Thought I was doing alright on this one until about the 8 minute mark where I just happened to catch a glimpse of Rosey having a recovery espresso after his sub-6 minute “effort”. I don’t think I’ve ever seen that guy raise a sweat! Anyway, completed the round of 20 with scaled pistols to a 12″ box.

  • Sam B says:

    A: 70kg, which is the first time I’ve ever got a jerk at that weight – and I got two! I’ve been chasing 70kg as a 1RM for C&J, now I can move beyond it… Really happy.

    B: Got to 8 pistols in the round of 20. Pleased with my pull-ups, generally able to string them together ok. Did pistols unassisted. Was taking my time until Coach B walked past and said I should be doing them faster. So I did them faster… now having trouble walking…

  • Mark says:

    A: 40, 60, 70 ok. 80 Got the clean, but no jerk. It’s close.
    B: 8:33 Rx. Tried to string some butterly pullups together and got maybe 5 at a time, but quickly went back to kipping.

  • James says:

    A: 92.5kg. felt alot better than 90. 95 was definitely there but i spent too much time talking shit on Steveo with Dom.
    B:8:09 I think – went to strict pulliups in the round of 20 to stop a tear. Pistols felt really fast today – also Jesse would make a pretty good drill instructor. All I could do was say “Yes Sir.” – if I wasn’t so puffed.

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