O-Lift
Notes: Blocks should raise the bar to somewhere between the knees and the pockets. DO NOT push the knees forward, on the other side of the bar, and allow the torso to raise into a vertical position. The barbell should be directly under the shoulder blades, with the knees only slightly in front of the bar when starting off blocks. Make sure to set the back before pulling, load the hamstrings, and DO NOT jump forward. If jumping forward is an issue make sure to finish pulling the bar all the way to the pelvis and keep the heels loaded until the last possible second.
Jerk - max for day; 80% of that x 1 x 3
Muscle snatch -
max for day
Push press - 84% x 3 x 3
Strength
1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.
Conditioning
5 Muscle-Ups
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m
dynamic warmup: karate chopped bumper plates in half
ReplyDelete2x7 block snatch up to 160#
jerk 205#
muscle snatch: 135# (dave and I concluded the fact I can almost muscle snatch my max regular snatch means that I have basically no technique)
PP- 175#
tgu- just the bar, just going up
WOD - 9:30 ?
snatch off high blocks worked up to 95lbs
ReplyDeletejerk max for day 160lbs, 125lbs x1x3
muscle snatch max for day 105lbs
pp 115 x3x3
GH raise 25lb plate
bbtgu 35lb bar, last set 45lb bar
wod 11:52
O-Lift
ReplyDeleteSnatch off high blocks - only worked with 95 lbs (probably 10-12 sets of 2) and 115 (2 sets of 2) - For me, this was the best exercise yet for getting a feel for good snatch form. I usually generate all of my power from the pull off of the ground and the bar never comes anywhere near my body. Hoping to translate this to snatches from the ground.
Jerk - max for the day = 235
(should have had 255 but I need to work on confidence using a split jerk to get lower at higher weights. I power jerked everything else, but couldn't quite get low enough power jerking 255.)
190 x 1 x 3
Skipped muscle snatch and worked on several light snatches from the ground using the form from the snatches off of high blocks.
Also skipped push press since it was getting late and my shoulders were starting to feel strained.
Strength
GH Raise w/ 45 lb plate
TGU - 45 lbs bar
WOD - Started to skip the WOD since my shoulders weren't feeling great, but started doing the MUs and just kept going until I finished the whole thing. Untimed.
2x7 Snatches off high blocks - worked up to 8 sets of 75# (did more form than heavier weights) - I agree with LW - this was the best so far to get me to catch the bar further down
ReplyDeleteJerk Max - 140# (10# PR!) - then 112 x 1 x 3 (thanks to the cute little 1lb weights - this was possible :) )
Chose to do Push Press instead of Muscle Snatch because my shoulders were fried - will try to get a true match later this week
Push Press: 97# x 3 x 3
GH Raise w/15lb plate - will do heavier next time
TGU with 26lb KB
WOD: 16:11 with red band for ring dips