Mobility WOD-Tight Ankles=Bad Squatting
(A) BACK SQUAT 20 Rep
(Notes: If you completed all 20 reps last week, add 2.5kg
this week. If you were close to completing all 20 reps (15-19), use the same
weight. If you weren’t close (10-14), take off 2.5kg
(B) 5 Sets Touch
and Go Power Clean & Jerk x 5 reps “Grace” speed, but build in weight
over the course of the five sets. Goal is to determine how much you can handle
in touch and go rhythm.
& to Handle MORE Than You Used On
4/6/2012
(C) Coaches Choice
3-5 Min Burner or Mobilise where needed
Gymnastic WOD-Pistol with Roll
Back squats 20@ 86kg. Stoked bring on 89 next week!
ReplyDeleteClean and jerk. First two sets @ 60kg last three @63kg. Had to rest a couple of times in the clean for a short breath in the last two sets.
Wod. 3 rnds 5 box jumps, 10 burpee, 15 kb swings- 3.35
Back squats 20@35kg. Not bad for first time.
ReplyDeleteOnly Power cleans tonight, 5 sets of 28.2, 28.2, 33.2, 33.2, 33.2kg. This needs to be improved.
Box jumps, burpees, kb 12kg. In 4.41. It was hard, but I liked it.
Back Squats: 20@105kg. These are gettin heavy now & were only halfway through. Pretty happy with my progression.
ReplyDeleteTAG C&J 40,60,65,65,65.
Then had a go at a couple of singles @85 & 90kg.
Burner WOD : 10DU, 10Burpees, 15KBs. 4:30.