Sunday, February 9, 2014

Thursday 2.13.14

Bushey

2014 REGIONAL & GAMES ATHLETES
1.  Snatch Technique
5 sets of:  Hang Power Snatch + Hang Squat Snatch + OHS

2.  Clean and Jerk
5 sets of: 3 Position Clean + Jerk
Position 1:  High Hang, Pockets
Position 2:  Hang, Mid Thigh
Position 3:  Low Hang, Below Knee

3.  Squat 
8x2 Safety Bar Back Squats

4. Gymnastics Skills
5 sets of:  1 strict deficit HSPU + max rep kipping - work to a max deficit strict hspu, then without coming off wall complete as many kipping reps as possible.

5.  Metcon
AMRAP 10:
10 Wall Balls, 30/20
30 Double unders

2014 OPEN ATHLETES
1. Metcon
AMRAP 10:
10 Wall Balls, 30/20
30 Double unders

2.  Snatch Technique
5 sets of:  Hang Power Snatch + Hang Squat Snatch + OHS

102 comments:

  1. Coach, With regards the clean and jerk position, do we drop it then move to position 2 then 3 or is it to be done unbroken?

    ReplyDelete
    Replies
    1. I believe you should avoid dropping the weight between positions. Google some videos to see variations of the 3 position clean. Just to be clear, I believe most will interpret "3 position clean + jerk" as doing the 3 position cleans first THEN doing 1 jerk at the end.

      Delete
    2. Excellent, Cheers Chris, will follow the 3 pos clean and 1 jerk example.

      Delete
  2. This comment has been removed by the author.

    ReplyDelete
  3. Coach, if we don't have a 30lb med ball should we do 15 reps of wall balls or rather just keep it 10 ?

    Thanks
    Jeremiah

    ReplyDelete
    Replies
    1. Found this cruising the CFNE page:

      AMRAP 10:
      15 Wall Balls (20, 14#)
      30 Double Unders

      Delete
    2. Keep the same reps but do to a 12' target

      Delete
    3. Gonna do the 15 reps. Thanks Danny

      Delete
  4. Did this today i'll rest tomorrow, but did not have the energy and my pull power was not there today. But still went thru the motions.

    1. Snatch technique, 155# across
    2. C&J, did squat cleans for each position then the jerk after low hang clean
    155, 165, 175, 185, 185
    3. 4 sets only, 225, 245, 255, 255
    4.Will do at work
    5. 8 rounds + 15 wall balls (don't have a 20# so did 5 more wall balls)

    Have a good day everyone.

    ReplyDelete
  5. Open/Masters 48

    Did this a day early as we are supposed to get a foot of snow tomorrow.

    9 rounds plus 3 wb used 20# wb all unbroken. Messed up a few double unders.

    Didn't do prescribed extra work due to time and shoulder pain so I did some power snatches and strict pull-ups.

    ReplyDelete
  6. Working Thurs night through Friday so combined with V-day evening obligations I am doing Thurs and Fri workouts a day early. Friday rest day will be nice.
    1. 135, 155, 175, 185, 155#. Exact drill type I need. Shoulders wobbly tho.
    2. 155, 155, 175, 205, 225
    3. skipped, did some pistol sets instead
    4. 10.5" strict. Failed on 12" and did 2 kipping at 12" immediately after. Really happy about the strict. No idea where that came from as sometimes I can't do strict from floor.
    5. No 30#. Sub'd 15 @ 20#. Did 9 rounds with all but two rnds having DU stumbles.

    ReplyDelete
    Replies
    1. Solid score on that met con considering you did 15 reps of wall balls. Heck yeah.

      Delete
    2. Thanks D. wish I had a 30 to try. being tall means we really gotta make sure we don't suck at wall balls!

      Delete
  7. Hit this one early b/c of snow
    1. 9rds + 10 -25# wb- darn du's!
    2. 145/165/175/195F/195!

    ReplyDelete
  8. Open - done early bc snow
    1. 9rds + 10. 10#wb
    2. 53/58/63/68/73/78/83Fail on hang squat

    ReplyDelete
  9. Open - early because of snow
    1) 10 + 4 @ 25# WB - felt great on this
    2) 95/105/115/125/135

    ReplyDelete
  10. Open
    1. Metcon 12rds+4 (used a 20# ball)
    2. Mobility on elbow worked up to a 105# OHSx5, still happy with progression.

    ReplyDelete
    Replies
    1. Glad to see you're still getting after it Wags, injury or not!

      Delete
  11. Open - Did early due to snow.
    1) 10 Rounds + 36 - 25# WB
    2) 95/115/125/135/145

    ReplyDelete
  12. Started recovery after regional competition. So lowered my pace.
    1.Metcon - 9 rnds + 10 wb - 20#
    2. Snatch Complex - 155/175/185/195/205(failed squat snatch)

    ReplyDelete
  13. Open
    1) 7 rds + 14 DUs (304 reps)
    2) no time

    ReplyDelete
  14. Open. 10 rounds plus 10. D.u. Took awhile to get going.

    Snatch complex 165#
    Get after it today ladies and gents. Boom.

    ReplyDelete
  15. Regionals
    1. Snatch technique-115,135,135,145,155lbs
    2. 3Pos. C&J-185,195,205×3
    3. Back Squats- 225,255,275,285,295,305,305,315lbs
    4. Skipped. No time.
    5. Metcon- 9rds+3 reps w/30 lb ball.

    ReplyDelete
  16. Regionals
    1) Snatch - 185, 185, 205, 205, 225 (PR for power snatch of any kind)
    2) Later
    3) Only had time for 5 sets with 315
    4) Later
    5) 9 + 13 Rx. Really wanted 10 rounds but shoulders were fried...

    ReplyDelete
  17. Open:
    1) 8rds w/ 20lb ball
    2) 95-100-115-135-145 (fail on squat snatch) having issues with my footwork past 115, I jump forward about 4 inches on the squat snatches above that weight.

    ReplyDelete
  18. Mon, Tues, Wed have been full of airborne operations so today is my first day back into Comp Wod this week. Decided to do Tuesday's METCON as well as today's... this proved to be a big nut to chew...

    Open:
    Tues -
    15-12-9-12-15 kbs #70, bj 24", ttb = 11:18... bj are getting better!
    - rest about 15 min -
    Thurs -
    AMRAP 10 - 10 wb #30, 30 du = 6 + 7 du... shoulders were still smoky from first WOD... sucky ducky!

    ReplyDelete
  19. Did this one yesterday cause of the snow
    Open
    1. 9+6 14# wb to 9ft
    2. Worked up to 93#

    ReplyDelete
  20. OPEN
    1. Metcon - 10 rounds + 10 Rx
    2. Snatch Technique - 120-125-130-135-140 Rx

    ... long weekend coming up so cashed in my Recovery Day for Training ... 30# Wallball is a big nut ...

    ReplyDelete
  21. Open
    1) 8 rds + 5 wb w/ 20# wb. Jump rope broke with about 1min left so I had to scramble to grab another one.
    2) 95-115-135-155-155(fail squat snatch)

    ReplyDelete
  22. Open
    1. 8+5
    2. 55, 65, 75, 85, 85#

    ReplyDelete
  23. REGIONAL (reverse order)
    1) Metcon: 11 rounds + 7 reps Rx.
    2) Gymnastics Skills: 12" deficit- 1 strict +8 kip, 13" deficit- 1 strict + 3 kip, 13" deficit- 1 strict + 4 kip, 14" deficit- 1 strict + 4 kip, 15" deficit- 1 strict + 3 kip
    3) 8 x 2 High Bar Back Squat: 255, 305, 325, 345, 345, 345, 345, 345.
    4) Clean and Jerk Complex: 225, 235, 245, 255, 265. (No misses)
    5) Snatch Technique: 135 across. Shoulder was flaring up.

    ReplyDelete
  24. Masters 46
    Metcon
    1.) 10 min AMRAP (9 rds)
    10 wb #30
    30 Du's
    2.) Clean and Jerk : 5 sets of: 3 Position Clean + Jerk #185
    1: High Hang, Pockets
    2: Hang, Mid Thigh
    3: Low Hang, Below Knee

    ReplyDelete
  25. 1. 155# (70kg)

    2. 243# (110kg)

    3. 355# (160kg)

    4. Skipped. No time.

    5. 10 rounds + 30 reps RX

    ReplyDelete
  26. Open:
    10+29 rx

    Will do snatches and extra burner a little later

    ReplyDelete
  27. OPEN
    1) 10+5 - Didn't have 30lb so used 20lb and threw it a foot higher. 1st time doing DUs in a few weeks with the knee - rusty but good to be back doing them.
    2) 135, 155, 155, 165 - ran out of time for 5th set

    ReplyDelete
  28. 1. 5 sets of: Hang Power Snatch + Hang Squat Snatch + OHS
    Worked up to 135#

    2. 5 sets of: 3 Position Clean + Jerk
    Worked up to 160#

    3. 8x2 Back Squats (didn't have safety bar)
    All done @ 225# pretty happy about this

    4. 5 sets of: 1 strict deficit HSPU @ 8" + max rep kipping for 5 @ 8"
    Pretty happy about this... generally I don't feel super good about strict HSPU but really have been practicing lately!

    5. Metcon
    9 + 2 W/B

    ReplyDelete
  29. Regionals:

    5'8"/180/44

    1. I haven't snatched in a few weeks so I stayed light and worked on technique. 115 lbs. across done on the minute.
    2. Worked up to 210 lbs. High and mid hang felt great; low hang feels awkward.
    3. Did box squats 8x2 at 305 lbs. across (one set at 325 by accident).
    4. Worked up to a 12.5" deficit. Took everything I had to get the strict. Nothing left for the kip. Did them off of stacked plates. On the last set, the plates were buried into my shoulders.
    5. 8 + 10 Rx. First time using my new 30 pounder in a WOD. Definitely fatigued me faster than the 20 lb. ball.

    ReplyDelete
    Replies
    1. by accident on purpose ;)

      great job today bro, good to get the gang back together!!

      Delete
  30. OPEN

    1) 10 + 1 rep with 25# medball.
    Was going to shoot for 11 rounds, but my shoe lace got loose and I had to stop and lose 15 seconds to put it in my shoe. Funny lol.

    2) Went up to 200#. Felt realllly solid.

    ReplyDelete
  31. 1) 185,195,200,200,200
    2) 215,225,235,245,250
    5)10 rounds even. #30.

    ReplyDelete
  32. Out of order today

    Snatch up to 185
    C+ J for later
    Backsquat 365-385-405-405-405-405-385-365
    HSPU for later
    Metcon (25# ball) *lost count but it was either 13 or 14 rounds + 5 reps ..?

    ReplyDelete
  33. 1) up to 155#
    2) 185,195,200,200,205
    3) 2 sets of 2@ 335,345,365, one set of 2 @ 375,385.
    4) skipped. Shoulder still tender. Felt it on jerks.
    5) 8 rounds with 25# ball. Du's are my biggest pain in the ... Very frustrating.

    ReplyDelete
    Replies
    1. Find your weaknesses, make friend with them, then beat them to death!

      C.Spealler

      Delete
  34. Regionals:

    1: @ 155 Across

    2: @ 220 Across. Dialed the positions and did power clean from low hang + jerk. Might done it wrong but what's done is done :-)

    3: Back squats @ 310

    4: No time

    Metcon: 9 rounds + 15 reps. 15 kg (33 lbs) wallball.

    ReplyDelete
  35. Open
    1) 10+32 rx Could definitely push for 11 or even 12 rounds
    2) 185, 195, 205, 215, 225

    Gonna do some more a little later on

    ReplyDelete
  36. 1. snatch: worked to 205#, lost 225# on the squat snatch,
    2. clean: worked to 275#
    3. safety squat bar: 315#
    4. forgot, hittin it tonight.
    5. metcon: 11 rounds + 9 wb rx. ol burtha. she's a bitch. and i sucked at dubs today. kicked it twice.

    ReplyDelete
  37. kbs/box jumps/t2b make up= 7:01 all unbroken
    gyms squat program 2 pause squats 1 regular @75%

    ReplyDelete
  38. Regionals.

    1) up to 165 twice. Felt really good about this. A power snatch or for one rep and my old squat snatch pr from not too long ago.

    2) up to 215. Felt really good until the last jerk.

    3) skipped. Had to workout at home due to the snow storm here on the east coast and I don't have a squat rack yet.

    4) 4" +5kip / 6" + 5kip / 9" + 3kip same for last 3 sets.

    5) 12rds plus 3double-unders. Had to use a 20# medball since that is all I have at the house.

    ReplyDelete
  39. Regionals:

    1) snatch - up to 215
    2) c&j - 285
    3) alternate squat stuff
    4) worked up to 4" deficit
    5) 9 rnds + 3

    ReplyDelete
  40. Open
    1. 7 rds + 7 reps
    2. 95/115/135/145/145

    ReplyDelete
  41. Open + hspu

    1.) 9 RDS + 6..used a #20 ball but through it 12 ft. Wowwyyy jumping every rep blows.

    2.) #185, #195 failed the squat snatch numerous times

    3.) 8" deficit 1 strict + 9 kipping
    9" deficit 1 strict + 7 kipping
    12" deficit 1 strict + 5 kip

    ReplyDelete
  42. Worked from 75# up to 115# snatch is my goat but feeling better with it with this programming

    Worked up to 185# failed the 3rd pos so just hit a squat clean and jerk to finish it

    Worked from 155-264# for 2 on each.

    Worked upto a 13" deficit. 1+8 1+4 1+3 1+2 1+1

    Wod 7 rounds even. Poor today doubles were shite.

    ReplyDelete
  43. 1) HPS+HS+OHS- worked to 195. Focused on quick pop

    2) Hi HC+ Mid Thigh HC+ Below Knee HC+ 1 Jerk- 185,205,225,235,245,255- Clean were a piece of cake it the jerk that ruins my day:)

    3) 8x2 HBBS 2 second pause at bottom of each rep- 275,295,315,320,325,325,325,325-
    Hip flexors were tight and smoked

    4) HSPU- my goat!!!! deficit 1 plate for each strict one, kipping- 25,10,10,10,8-Fatigued set in not a lot of break time here..

    5) Metcon
    10 min AMRAP
    10 WB's- only had a 20lb ball
    30 double unders

    12 Rounds + 11 reps(10wb+1 double under)

    ReplyDelete
  44. 1. Snatch complex - hit 135 failed 140
    2. 3 pos clean and jerk - worked up to 185
    3. Back squat x 2 - hit 245
    4. 1 strict +ME hspu - struggled here but best was 45 +25 lb plates w the strict plus 6 hspu
    5. Metcon - 7+3 with 20 lb wall ball and 10 foot target!!! Sooo hard! I struggled with this

    ReplyDelete
  45. 1. 135, 155, 165, 185, 205. Hang Power Snatch PR I believe, pretty amped about that.

    2. 185, 205, 225, 245, 255 Miss.

    3. 310 Across

    4. Did 5 sets of max PHSPU, can't do a strict one period. Huge goat 3-3-3-4-3

    5. 9+9 WBS. 100 Wall balls with a 30 lb ball, good times.

    ReplyDelete
  46. Regionals:

    1: 165-185-205-205-215
    2: 205-205-225-235-245
    3: 325 for 6....tried 345 and got 1+F twice, 325 for 2
    4: worked up to 10" and got 1+6....rest were pretty good

    5: 12 + 37 I knew I would kill this, it is in my wheel house. I wanted 13 rounds sooooo bad, but I kicked the rope on the last round and knew I missed it. Feel good about it though.

    ReplyDelete
    Replies
    1. thanks Michael, I was very happy with it especially for a lopsided homemade 30.8 pound wall ball made from a restuffed 20 pound wall ball. you did pretty darn well yourself.

      Delete
    2. That is one awesome sounding wall ball! I bought mine on Amazon for $60 so you know that it is stuffed with asbestos and carcasses of some sort!

      Delete
    3. Thanks guys.

      The wall ball was a fun project. Took half the stuffing out, and pulled out some of the sand. Filled with river rocks and put the sand and most of the stuffing back in and packed it down. Turned out pretty good, but lopsided after the MetCon.

      Delete
  47. Open 2014

    1. Metcon : 11rdns + 7 wallballs Rx (30# wall ball)
    2. Snatch complex : 135-155-165-165- missed 185 and finished at 180# shoulders were toasted from the wod.

    ReplyDelete
  48. 1.) 205, 215x3, 225
    2.) 205, 225, 245, 255, 265
    3.) 315 across. Stayed a little lighter to work solid technique.
    4.) Worked to 12"...5kipping
    5.) Only had a 20# ball today - 13+3 wall balls

    ReplyDelete
  49. 1) 135/145/155/165/175
    2) 175/185/205/215/225
    3) did fs since I don't have a safety bar - worked up to 295
    4) had to skip, was running out of time, had to go pick my son up from daycare.
    5) 6+11 dubs (my dubs still suck, unbroken on wall balls, getting used to the 30)

    ReplyDelete
  50. Masters
    Hi everyone been following the programing for a few months but have never posted.

    1) 135/145(1)/150/155/160
    2) 165/175/185/200/210
    3) no safety bar 275/295/305/305/310/315(1)/315/320(1) used 60lbs of chain for something different.
    4) 2" 1+12/ 4" 1+8/ 6" 1+8/ 8" 1+5/ 10" 1+5/ 12" 1+5
    5) 10mn AMRAP 9+5

    ReplyDelete
  51. 21/5'9/168
    1) up to 185
    2) up to 250
    3) regular back squats 315
    4) love these . 3 45s 25 and 2 10s for 1 strict plus 7 kipping
    5) 9 rounds with 20 lb wall ball thrown to a 13-14 foot target

    ReplyDelete
  52. Regionals
    mixed order

    1)metcon- 13rds+4 reps 20# ball
    I know there is a big difference adding that extra 10# on that wb
    2)HSPU-worked up 5" deficit with 5 kipping
    after 3 sets lost the strict. So kipped at 7" x6
    Big Goat of mine
    3)c&j complex
    worked up to 225#
    4)snatch complex
    worked up to 155#

    will back squat tomorrow

    I really felt smoked after metcon and it definitely took its toll on the rest of the work. Felt like all my pop was gone.

    ReplyDelete
  53. Open
    1) Only have 20# wallball at the gym so did 10 min AMRAP 15 wallball 30 D/U.
    9 rounds +10 reps.
    2) 135, 145, 155, 155, 155.

    ReplyDelete
  54. Finally feeling back to normal.

    Regional Format in different order (scaled some volume )


    Clean Complex
    165lb, 185lbs, 205lbs, 225lbs, 245lb (failed on jerk)

    METCON
    Score - 10 Rounds + 2 (did 15 wall balls at 20# since didn't have 30#)

    Afternoon Session

    Snatch Complex
    135, 155, 165, 175, 185 (failed on squat snatch)

    Back Squat
    5x 2
    (285,290,295,300,305)

    Bodyweight 170lbs

    ReplyDelete
  55. Open
    1- 9 rounds - subbed wallballs with 95# front squats.
    2- skipped. No overhead work for me till my shoulder feels better.

    ReplyDelete
  56. Metcon
    9 Rds + 3 Reps RX 30#
    This Was Not As Fun AsIa Wanted It To Be. Wall Balls Are A Major Weakness For Me Being So Short, But Then You Add 10# To It. Over This Week And My Body Hurting So Bad!

    Snatch
    135# Felt Very Light But Hands Are Hurting So Bad From Ripping.This Past Weekend.

    ReplyDelete
  57. Open Masters
    1. 6 + 13 with a 14# ball
    2. 55, 75, 75, 85 ,85

    ReplyDelete
  58. 1. worked up to 115
    2. worked up to 150
    3.did 255
    4. did not do
    5.8 complete rounds. did not have a 30# ball so did 15 wb of 20#

    ReplyDelete
  59. 2014 Regional & Games:

    Only had time for a quick one today. Only got 3 & 5.

    3. 315# across. No safety bar

    5. 10 + 1. No 30# ball so I did:
    15 WB 20#
    30 DU's

    Doing 1, 2, and 4 on Saturday as a double day.

    ReplyDelete
  60. Open.

    1) 11 rounds w/ a 20lb WB
    2) Snatch complex @ 115 across
    3) Regional Clean Complex. Worked up to 205lb

    ReplyDelete
  61. Open
    1. No 30# ball so did 15 WBs. Had to go outside for WB and inside for DUs due to wet and icy conditions. Still tied my October score of 7 rds + 15 WBs and felt better than last time so it's a win.

    2. 145, 155, 165, 175, 185-failed the power snatch. Wasn't satisfied so I tried until I got the power snatch (think this is a pr) and sq snatch/OHS .. separately.

    ReplyDelete
  62. 5'6"/165/Southeast

    WOD Rx - 8 rds +6WB (30#) - Didn't have it today, wanted 9 rounds and thought I could push for 10 if I stayed on the minute. WBs are definitely an area I need to work on, but no excuses here, it was mental today.

    Still no Oly until next week.

    HSPU Work instead - 1 rep Strict Max Deficit worked up to 24" to an Abmat, then 4x10 unbroken on parralettes.

    ReplyDelete
  63. Open

    1) 7+5 subbed 35lb DB thrusters. Took this at a pretty moderate pace.

    2) 60/65/70/75/75kg. These felt quick

    ReplyDelete
  64. 1) Last set- 185

    2) Last set - 245

    3) 275

    4) Switched to a higher weakness: C2B 5x10

    5) 10 + 9 rx

    ReplyDelete
  65. 1. Worked up to 165. Felt good and controlled.
    2. Worked up to 245
    3. Hatch sqautted yesterday
    4. 1 strict + 7 kipping at 13 in. Deficit
    5. 10 rounds + 4... 3 months ago I couldn't string together 30 D/U's. This programming is the best!!

    ReplyDelete
  66. Regionals (Mixed Order)

    Gym programmed 2 rep max of strict press and push press. These are a weakness so I did this first. Hit 155# on the strict and 205# on the push press

    1) Metcon- 11 rds plus 2 wall balls. 20# ball is heaviest we had. Didn't break anywhere just slow between transitions. Expected better here

    2) HSPU- Worked up to 7" deficit with 6 kipping

    3) C&J completed through 195 and missed last rep of 205 twice

    4) Snatch worked up to 135

    Ran out of time. Back squat tomorrow

    ReplyDelete
  67. 165lbs/SE/Regionals

    1. 155/165/175/185/185- felt good to have 0 misses! Weird posterior forearm pain after catch.

    2. 185/205/215/225/235- No misses, but as usual, split jerk feels funny at higher weight.

    3. No Safety-Bar- just plain Hi-Bar: 225/275/295/305/315/325/335/345- 1RM has been 365 for over a year now, so hitting 345x2 felt pretty good. Anterior tib & low back sore, so this was tough!

    Coached, and came back to the rest:

    4. Worked up to 20", and 1 kipping. Was tough with paralettes!

    5. Rx 10+29 - used 30lb slam ball. Tough! UB dubs, and never lost control of the slam ball, although a few reps missing the target.

    ReplyDelete
    Replies
    1. Our numbers all around are very similar. My Back Squat 1RM same too . I weigh 170lb. Gonna follow your posts bro, keep up the work, will be pushin against ya

      Delete
  68. 8 rds #20 wall ball 15 reps. I just moved steady not blazing fast I hate wall balls but went unbroken so happy. Squat 315x5 325x2 335x1. Hspu did not exist today!!!!!!!

    ReplyDelete
  69. This comment has been removed by the author.

    ReplyDelete
  70. 1. Snatch Technique- 135-155-165-185-205, went for it at 225 and hit the hang power snatch which is a PR.

    2. Clean and Jerk- Hit 255 easy, worked up to 275 and hit the first two positions, missed the third, couldn't hold onto the bar.

    3. Squat - Back Squat, no safety squat bar. 135-225x2-275- 315-345-365-405 (2 Rep PR)

    4. Gymnastics Skills- Done, didn't really worry about reps

    5. Metcon
    AMRAP 10- RX'd with a wall ball we macguyvered together with duct tape and more weight. 13 rounds plus one wall ball. Had more in my sights but slightly dropped off towards the end, had 7 rounds halfway.

    ReplyDelete
    Replies
    1. Great job man....that's the score I wanted! Just a few seconds off.

      Delete
  71. That's a man sized metcon score. I felt like I didn't stop moving the entire 10 mins, I have no idea how to catch up with that.

    ReplyDelete
    Replies
    1. Danny, I didn't fail a double under but once and it was in the second to last set. This workout favored me and the double under gods were kind.

      Delete
  72. Open
    1. Metcon with 20# ball - 9 rounds
    2. 75/85/95/105/115
    3. Smolov Jr. Squats, week 2 day 2, 7x5 at 178#

    ReplyDelete
  73. Regionals:
    1. up to 120 lb
    2. 155 lb
    3. 245 lb
    4. 1" deficit strict
    5. Metcon 9+2 rounds

    ReplyDelete
  74. {\rtf1\ansi\ansicpg1252
    {\fonttbl\f0\fnil\fcharset0 ArialMT;}
    {\colortbl;\red255\green255\blue255;\red34\green34\blue34;\red255\green255\blue255;}
    \deftab720
    \pard\pardeftab720\partightenfactor0

    \f0\fs26 \cf2 \cb3 \expnd0\expndtw0\kerning0
    \outl0\strokewidth0 \strokec2 Suck at du's but starting to click... Did 6+5 rx\
    Then snatch ohs were\
    170/175/180/185/195... Snatches felt good including the powers.. I videoed to make sure I hit them all correct. }

    ReplyDelete
  75. Open masters 44
    7 rnds+ 5 14# to 9'
    My lungs continue to disappoint me.
    Did not do skill work -- lack of time.

    ReplyDelete
  76. Hi Guys,

    Regionals:

    1: 90kg Across Snatch Complex
    2: 110kg Across Clean Conplex
    3: 162kg Safty Bar Squats (first time on a safety bar and its pretty weird)
    4:DHSP 1 + 5-6 @ 30cm give or take
    5: 10 Rounds + 10WB RX (finally at a gym with 15kg WB)

    ReplyDelete