Morning:
StrengthSquat Clean Thruster - Work up to a heavy single
Spend the rest of the hour working mobility and/or weaknesses.
Afternoon:
CFO WODEvening:
For time:154#/109# Power Clean, 15 reps
30 Ring Dips
154#/109# Power Clean, 12 reps
24 Ring Dips
154#/109# Power Clean, 9 reps
18 Ring Dips
154#/109# Power Clean, 6 reps
12 Ring Dips
154#/109# Power Clean, 3 reps
6 Ring Dips
Post all results to comments.
6 comments:
Snatch - used 92 #1-11, 97 #12-15
These were a little inconsistent today - kept catching a little forward if I rushed the set-up or got sloppy with my extension. When I took the time to focus, they felt solid. Weird, huh.
Squat clean thruster - 153#
Felt okay, but as usual I'm too slow out of the bottom. Tried 163# twice - first time I got it about forehead-height. Second time, I bailed at the bottom of the clean.
Olympic Max Day.. Decided To Change It Up & Do A Power Version
Power Snatch - 1RM
- 185, Had 190, But Couldn't Stop My Momentum & Ended Up Full Squatting
Power Clean & Jerk - 1RM
- 239#
Front Squat (Russian Squat Program)
- Volume Phase - 80%
6 Sets Of 3 Reps @ 220 (2 Min Clock)
Tire Lifts?
3X10 (Think Of It As A Tire RDL?)
- Lifted From Floor To Hip & Had To Touch & Go At The Floor For All 10
- Surprisingly Tough... Especially The 500# Tire
Double WOD Day Tomorrow... Main Site & Probably A Longer Gymnastics Metcon As Long As That's Not What Main Site Turns Out To Be
Snatch: 87# all the way across
Squat Clean Thruster: 153# which matches my 1 RM; failed at 158#
Both clean and snatch are on my list of weaknesses to work on. I need to work on getting full extension with both. I'm feeling a little overwhelmed right now with how to prioritize which weaknesses to work on and how best to attack them.
Add dips to the list......
DNF: I got through 20 of the dips in the round of 24. 7:37 after first full round so you can see how badly things went.
Tomorrow is a new day!
Got through 10 of the 12 dips. Dips were singles with rest almost right away. Need to learn the kip, clearly.
Squat Clean Thruster:
164, easy. 174, not so much.
CFO:
99 (1-6)
104 (7-15)
Took full advantage of technique practice.
Evening:
12:51 rxd
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