Super Youth
(A) Warm up Technique then Clean & Split Jerk
(B) Power Clean Grace-30 Power Clean & Push Jerks for time
(B) Power Clean Grace-30 Power Clean & Push Jerks for time
(C) 800m Run for time
Beginner/Intermediate
(A) Warm up Technique then Clean & Split Jerk
(B) Power Clean Grace-30 Power Clean & Push Jerks 45/30kg for time
(C) 800m Run for time
Advanced
(A) Tall Clean 5 x 3 Building across
(B) Clean & Split Jerk ME in 6 attempts
(C) Grace-30 Squat Clean & Jerks 60/40kg for time
(D) 800m Run For Time Immediately after Grace
Focus- (A) Heavier then last week (B) ME is for the day. If it feels good go after a new 1RM (C) There must be a distinct stop at the top of the squat before jerking overhead. (D) 3min 800m Runs are expected.
(a) 20,40,50,60,70
ReplyDelete(b)40,50,55,60,65,65
i really need to work on hitting the power position between my knees and hip, i struggled with this a lot tonight
(c) 11:08 @ 60kg i was happy with this for my first attempt at RXD
(d) 800m @ 4:08 my legs were like jelly for the first 400 and i would love to get this under 3m eventually!
Welcome to the Advanced Group Nath.
Delete(B) 93kg on 4th lift, attempted 97 twice to try and beat my pb by 500 grams but failed both on the cleans.
ReplyDelete(C) grace 10:36 800m 4:21
A) 46,50,60,60,65.
ReplyDeleteB) 80,85,90,95,100,105(f)
C) 6:36 , 800m-5:10
I knew the run would be a slowy.
How funny were the 3 missed lifts. When those girls came in.
Hahaha bit of stage fright
DeleteLuke u got stage fright??? R u feeling ok haahahaha
DeleteJDRsiss was the best. He was talking himself up before the lift, an nearly went through the wall. Haha
DeleteA) Tall cleans 30,35,35,40,40
ReplyDeleteB) 45,50,55,60,65,67(F) Technique was totally wrong in the Jerk and this is where i failed my lift, need to work on this.
c) Wod 906
d) Run was a disaster with starting, took too long from when I finished C to when I went out the door took my belt off my raps off and took my puffa so wasted about 50 seconds therfore my run time was 4.03 the run felt fast. need to learn to not waste time in wods
PT Session
ReplyDeleteA) Tall Cleans 33kg, 40kg, 45kg, 50kg, 55kg
B) ME Clean & Jerk 75kg (Post WOD)
C) Grace 11:38 RXD
(A) Tall Cleans 25, 27.5, 33.2 (F), wound back to 27.5 to practice the shrug - I know this lift will be so useful once I get it!
ReplyDelete(B) ME 49.5 (PB) - happy to be moving up in weight with the overhead lifts.
(C) Grace 12:41 @ 40kg - WOW, those last 5 or 6 lifts were a whole world of pain. I definitely feel I will be quicker next time!
(D) 4.28 - the first 200m was just loosening my back up from the cleans!!
A. Worked up to 70kg
ReplyDeleteB. lift #6 got 90kg should of made 1st lift heavier(put a little self preservation in place I think)
C. Grace 6:56 total 11:02, 4:06 run