O-Lift-
Jerk - 80% x 2 x
2; 85% x 2 x 2
- Jerk dip squat - 90% (of jerk) x 3; 95% x
3; 100% x 3
- Snatch push press - 70% x 5, 75% x 5, 80%
x 5 x 2
Muscle Endurance- Hang Power Cleans
3 reps every minute on the minute for 12 minutes
225/155 scale as need but this should be heavy so don't go too light
Wod- For time(push for sub 5)
Muscle endurance
ReplyDeletehad to scale to 185
WOD 5:16
jerks: worked up to 265 1x3
ReplyDeletejerk squat thing: did up to 305
snatch press: worked up to 245
30 MUs for time: 5:50
EMOTM: 225 2x2, 225 3x4, 235 3x4, 245 3x2, 255x3
Jerk 135
ReplyDeleteJerk Dip Squat 155# 160# 165#
Snatch press 95# 105# 110#
Hang Cleans - tried 125 and 115 but scaled to 105#
WOD - 2rounds 3:52
Then subbed weighted situps for burpees
8rounds - 20:15
Only had a chance to do the O lifts. Will fit in Hang Cleans and the short WOD this weekend hopefully
ReplyDeleteJerk
80% (105) x 2 x 2
85% (115) x 2 x 2
Jerk Dip Squat
125 x 3, 135 x 3, 145 x 3
Snatch Press: 75, 85, and 95.
O yea - and then CFE class. Dave - how is this going to fit in with the comp stuff?
Deletejerk worked to 185
ReplyDeletejerk dip to 205
snatch press 110
EMOTM scaled to 165 , ... 225 shits heavy duuuude
WOD- 7:22 , not sure wa happened
P.S. I want to marry that girl that snatched 265# in the video in hopes that my sons will one day be as strong as their mother.
O-Lift
ReplyDeleteJerk - 185 x 2 x 2, 205 x 2x 2
Jerk Dip Squat - 215 x 3, 225 x 3, 235 x 3
Snatch Push Press - 120 x 5, 130 x 5, 140 x 5 x 2 (definitely could have gone heavier here but tried to stay at the %s listed)
Muscle Endurance: 3 Hang Power Cleans EMOTM @ 175
WOD - 11:03 It didn't feel like it took that long, but i guess it did. dubs slowed me down considerably - still trying to work on consistency. i had a couple unbroken rounds (i think 2) but others where i was missing every other one.
O-Lift
ReplyDeleteJerk - 185 x 2 x 2, 205 x 2x 2
Jerk Dip Squat - 215 x 3, 225 x 3, 235 x 3
Snatch Push Press - 120 x 5, 130 x 5, 140 x 5 x 2 (definitely could have gone heavier here but tried to stay at the %s listed)
Muscle Endurance: 3 Hang Power Cleans EMOTM @ 185
WOD - 7:18
Jerk 130lbs 135lbs
ReplyDeleteJerk dip squat 145, 155, 160
Snatch PP 85lbs, 95lbs, 100lbs
Hang Power Cleans EMOTM 125lbs (3 reps) x 2min, 135 (3 reps) x 2 mins, 145 (3 reps) x 3 mins 155 (3 reps) 1 min, 155 (2 reps)x 4 mins
WOD 7:51