Friday

Warm-up

DROM - Pass-throughs, shoulder circles, leg swings,

15 pushups

15 sit-ups

15 squats

10 pvc OH squats

10 pvc squat cleans

Shoulder mobility work

Squat clean technique

Strength

OH Squats - work up to a 3RM (in 4-6 sets)

WOD

20 Curtis P's for time @ 95/65

*1 Curtis P rep = hang squat clean, left leg lunge, right leg lunge, push press

*If the bar leaves the rack position after the squat clean the rep does not count and must be started over. i.e. reps must be done unbroken, bar can be set down between reps

 

Tough strength heavy day.  Come in knock it out and be ready for a burner in the morning.  Class will start at 9:30 tomorrow.  We will be doing the monthly challenge.  Helen followed by 3 mins to establish a max shoulder to overhead.  Olympic lifting class will start around 11.

Comments

[Sprague]

made this up but it was fun

wu - 1000m row as fast as possible
burgernor wu into skill progressions for snatch, duh

not wu with some like power snatch's and sq snatch

wod - power snatch, sq snatch
how it works is this. u pick a starting weight, sumn easier than hard. you power snatch it, bar down, within one minute you must sq snatch it, succesfully, knees locked, elbows locked, straighten up
easy right, sure, but you add weight adn go again. how much you say, well i say enough to challenge at each lift. I shose 20# a rd. you have 1 min from sq snatch to the power snatch the next weight adn so on. mine looked lke this

105 - succesfull
125 - piece of cake
145, challenging but doable
165, missed irst power, but got it second time, stuck sq snatch, literally almost got stuck in sq, but pushed it up.

made large nose as non bumper plates crashed on ground and i yelled at bar. people not in a box find this type of behavior frightening and seem to get angray, to that i say go do a straight bar curl monkey.

so i stopped at 165 as this was a pr and i was shot. doesnt seem like a lot, but you are doing complex stuff on minimal rest and its fun.

ENJOY - i know i did