Thursday 13.11.14

Back when we used to #Bootcamp

Back when we used to #Bootcamp @ Lennox Gardens

A: 15 mins to work up to a heavy Power clean TnG triple + 2 push jerks

B: 3x 10-15 UB ground 2 overhead (power clean and push jerk) @ 50-60% of A -> try and hit these like you were starting Grace (fast and efficient…)

B Notes (similar to Monday): try to focus on the following as you hit each set:

  1. rhythm and technique -> are you hitting your positions on they way up and ‘dusting’ your quads on the way down? Is your rhythm smooth and efficient or are you just ripping it off the ground (missing all the key positions) and then smashing your quads as you lower the bar down for the next rep? Is your bar path getting out of shape/sync and throwing you all over the place?
  2. cardio response -> Is this gassing you out and if so at what point (eg. rep 8-9?) – do you hold your breath for unbroken sets? How do you manage your breathing?
  3. grip strength -> are you able to switch to hook grip as you lower the bar back to the ground for your next rep or is you regular grip the limiter?
  4. the mental game -> Do you get more frantic as you progress or do you remain calm and calculated – noticing your body’s different responses as the reps add up?

C – RX

partner WOD – only 1 person working at a time

  • 2 min ARMAP: T2B // rest 1 min
  • 4 min AMRAP: box jumps @ 30/24″ // rest 1 min
  • 4 min AMRAP: clean and jerk @ 60/40kg

C – FF

partner WOD – only 1 person working at a time

  • 2 min ARMAP: sit-ups // rest 1 min
  • 4 min AMRAP: box jumps // rest 1 min – go for rebound box jumps
    4 min AMRAP: clean and jerk @ 40/25kg

Post loads, reps and training notes to comments…

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