Mobility WOD-More Ideas on Improving Front Rack for Clean & Jerk
(A) 1 Power Clean + 2 Front Squat
Find Heavy Single in 5 working sets.
(B) 20 Clean & Jerk 90/60kg or 85% 1rm, RECOVER 2min, MAX EFFORT 1/2 Gasser X 3 Relay Style RECOVER 2min MAX HEIGHT Rope Ascent 3pumps - 10/6 20 Clean & Jerk 90/60 or 85% 1rm
(C) Active Recover Practice limitations in Clean & Jerk with Dowell or Unloaded Bar
Warm up 400m jog
ReplyDelete(A) 33.2, 38.2, 45.7 56.4 & 61.4
*Got grilled by Jody for not starting at a heavier working set .. must work on strategising lifts, incorporating PBs into game plan.. That means KNOWING PBs blindfolded, upside down, inside out,back to front & around & around lol.. Looks like I have my goal for the week. Technique wise still need to practise shrugging.
(B) WOD @ 27.07- Worked with Mel.
C&J @40.7 - Felt I had much better form tackling the lifts here. Improvement on the rope climbs from last week.
Active recovery 400m jog
Warm up 400m and then 50 double unders for time (50 secs this need improvement)
ReplyDeleteMedicine ball circles.
Strength 51.4kg agree with Tas I wasted some lifts could of should of gone heavier in the earlier lifts.
Wod - worked with Tas 27.07 min loved this wod. Happy with my sprints kept up miss Tanya with sprints woohoo!!!!
Active recovery 400m which included butt kicks knee highs and jog.
It was awesome watching the boys bang out the three pump roof climbs great work boys!!!
They were great sprints!! Pretty sure you kept up and then overtook!
ReplyDeleteStrength max 43.2kg PB - I never thought I'd see a 40+
Partnered with Gab for the WOD - good match as she mastered the lifts like a champ, and I could get bit higher on the ropes. But we reduced to 28.2kg as the jerk was a limitation for me.
Active recovery with Mel & Tas.
I enjoyed that WOD a lot. Looking forward to getting better at rope climbs!
1 Power Clean & 2 Front Squats @ 84kg
ReplyDeleteIncluding 3 sec holds in Front Squat