Workout of the Day
A.
Five sets of:
2-Position Clean
(One from the ground, one from the hang)
Rest 2-3 minutes between sets
The goal is to focus on putting yourself in the correct positions, and then executing the lift with speed and intensity. Do not sacrifice speed for weight.
B.
Every minute, on the minute, for 10 minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
A.
Worked on my Snatch for 45 mins.
Then 2 pos Clean with 50kg for all sets.
B.
Row 2500m – 10:01
After the 1st part I just crashed. No point in pushing myself now. Probably time for me to have a solid rest this wknd and ease back into next week.
A
70-80-80-80-85kg failed on hang at 85kg.
Couldn’t use hook grip, my tumb is still a bit sore after the bouncing barbell accident a few weeks ago.
And I miss the speed part on “A” !?
B
I had a average rest at 20 sec first 7rds, then the pushups get me and I finnished with the sguats left at the 10th round.
Happy weekend folks!!!!
A.
Worked from 185lbs to 235lbs. Focused on dropping under weight really fast. These multi-position cleans really help form and confidence.
B.
Each round completed with 25-30 sec rest.
Great programming, thanks!
Way to go Baer! Keep up to great work buddy.
Kept it pretty light today on the strength/skill portion. I didn’t get much sleep last night so I didn’t want to go to heavy.
A. 115# for first set. 135# for the other four sets. I felt really good dropping underneath the bar and exploding up quickly. This was just the right weight to work on efficiency of the lift.
B. All rounds completed. In the beginning had about 18-20 seconds left each round. Towards the end that decreased to about 10-15 seconds. Great workout!
Forgot to mention these were all full squat cleans.
I have been posting every wod I have done since 1/1/12, whether good bad or ugly.
145# on the clean was the weight I worked up to, trying to keep the speed in mind. They were all power cleans.
Kept up decent pace for 3-4 rounds of metcon, then the ugly came and wouldn’t leave. Maybe dehydrated and mentally weak today.
A) 135 lbs /135/ 155/155/ tweaked my wrist on set five
B) Best was :23 remaining, worst was :18 remaining. Felt like I could have kept pace and maybe hit a PR of 20 on Cindy. Great way to get us better CJ!
A) 75lbs/95/105/115/135lbs
My squat clean at 135lbs was ugly but the hang was awesome. Mike and Chris laughed hard at me cuz my hang clean was way better than the squat clean, guess I have to work those deep squats.
B)
Push ups got hard. Everything else felt great, usually had around 25 sec rest before the next round at beginning then fell to 20-15 sec.
Happy weekend
A) 135lbs/165/185/225/255lbs
Wasn’t sure how I was supposed to do it but all were fast squat cleans and I didn’t let go of the bar in between the two reps. Hope I did it right. Gonna review video tonight
B) Each round took about 27 seconds except the last round I pushed it and got 23 seconds. Didn’t very tired and used chest to bar after the second round.
Thanks CJ… Making a huge impact in my life right now with your amazing programming! You da man!!!!
A.
2 pos clean
60-70-70-75-80 kg
A bunch at 60 kg after.
Focus on speed and pos.
B.
Did 11 rnds,missed counting.
Each rnd 30-35 sec work time.