Friday, May 11, 2012

Wod 5/11/12

 Watch snatch videos and if you worked out 4 days already work some of these new tech

if you missed a day make it up or do todays chipper for conditioning

Snatch videos

#1 http://californiastrength.com/index.php?option=com_hwdvideoshare&task=viewvideo&Itemid=267&video_id=41

#2 http://californiastrength.com/index.php?option=com_hwdvideoshare&task=viewvideo&Itemid=267&video_id=42

#3 http://californiastrength.com/index.php?option=com_hwdvideoshare&task=viewvideo&Itemid=267&video_id=43

we should now be using this as our warm up sets EVERYDAY i want everyone to have this form become second nature.

#4 http://californiastrength.com/index.php?option=com_hwdvideoshare&task=viewvideo&Itemid=267&video_id=53


#5 (hip bump) http://californiastrength.com/index.php?option=com_hwdvideoshare&task=viewvideo&Itemid=267&video_id=54

#6(hit and catch)

#7 and 8 (hit and catch) 



Some speed in action
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5 comments:

  1. SMMMay 14, 2012 at 5:42 AM

    Great videos, didn't get to use heavy weights yet but did the skill work and think I'll see my numbers jump quicker now.

    Friday Chipper - 8:25

    ReplyDelete
  2. SharonMay 14, 2012 at 6:53 AM

    This comment has been removed by the author.

    ReplyDelete
  3. SharonMay 14, 2012 at 6:56 AM

    Ooh, almost forgot. Friday AM DB practice - 1 minute pieces, 15 sec sprint at end of piece. 2 minutes easy paddle in b/w work pieces, with 30 secs rest every other piece. ~ 15 full pressure pieces over the hour. Good interval workout.

    Friday chipper - 20:04 (used 45lbs bar)

    ReplyDelete
  4. LWMay 14, 2012 at 8:07 AM

    Worked the Hit and Catch drills in the videos above at home. The bar I have may be different (read: much cheaper, poorer quality), because I couldn't seem to get the same rattling sound that was achieved in the video. Also, the bar seemed to naturally bump more off of the top of my thigh when my arms were at full extension, rather than the hip crease, even in the 1st progression, so maybe I'm doing something wrong.

    Achilles seems to be back to 100% so I should be back to work tonight.

    ReplyDelete
  5. JaneMay 14, 2012 at 11:05 AM

    Fri butterfly pullups 5 every :30 for 5 min
    worked snatc preogressions
    chipper (45lb bar) 14:23

    Sun one hour of snatch pregression work
    mon olifts that i missed hang cleans 100lbs x3x2 110x3x3
    clean pull on 2"riser 130x3x2 140x3x2
    back squat 165lbs x5x5
    6 rds of 15 slam balls, 10 hr pushups, 100m sprint 9:18

    ReplyDelete

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