WODs
Leaderboards
Nicki Osborn
Tommie Porter
Kent Bailey
David Slifer
Sara Hudson
Agnes Sowul
Snatch Complex -
Lifting: Muscle Snatches, Power Snatches and SnatchesMuscle Snatch 10 reps Power Snatch 10 reps Snatch 10 reps
Snatch complex - you will start to see this complex a lot. It's a good way to slowly build up volume over the course of the year, so we will start with an empty bar (or training bar if necessary) to review mechanics and drill speed and position - regardless of how heavy your snatch is.... All reps will be taken from below the knee position. If you cannot muscle snatch properly stick with a training bar. Google exists if you do not know what a muscle snatch is (though you really, really should know by this point!) This will be reviewed quickly before we begin the exercise. One set: 10 reps of muscle snatch - 10 reps of power snatch - 10 reps of full snatch = 30 reps without setting the bar down This is thirty chances to ingrain proper technique, speed and position. Move your freaking feet and get under the bar with your power and full snatches! It is not 30 chances to work as fast as possible with sloppy tech, to set the bar down or add heavy load before you are ready. We will use this drill with a lot of frequency in warm ups and or workouts as a way to secretly build in volume slowly over the course of the year...if done properly in several months time it should help you make progress with your lifting. Over time we will add weight, but be patient grasshoppers.
Find your Push Press 3 Rep Max. Work up to your 3 rep max effort push press. Begin with a load you can comfortably complete three reps with proper mechanics, paying close attention that your heels remain on the ground throughout the exercise and you do not come onto your toes. Only after maintaining proper mechanics for three reps will you add weight to the bar.
Work up to a max triple push press with a 2 second hold at the top of every rep in 20 minutes. Ideally you perform 3-5 heavy sets, no failed reps.
Tempo Run 2X2min up tempo, 2X3min up tempo, 1X4min up tempo with 1min 'recovery run' in between.
Nothing assigned for May 23, 2013
Gym Activity
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21-15-9 reps of: Thruster, 95 lbs Pull-up -
21-15-9 reps of: Thruster, 95 lbs Pull-up
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21-15-9 reps of: Thruster, 95 lbs Pull-up
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Squat cleans instead of thrusters for shoulder. Took twice as much time as my last Fran. Yikes.21-15-9 reps of: Squat Clean, 95 lbs Pull-up
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21-15-9 reps of: Thruster, 95 lbs Pull-up
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21-15-9 reps of: Thruster, 95 lbs Pull-up
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21-15-9 reps of: Thruster, 95 lbs Pull-up
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21-15-9 reps of: Thruster, 85 lbs Pull-up
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L Sits 2 mins
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Sets : rest 3 mins Push-up | 50 reps 15 Push Up (Rings)s | 15 reps
