Workout of the Day
Part A. 10-15 minutes:
In about 5 progressively heavier single rep sets, build up to a heavy single rep snatch with approximately 85% to 90% of your 1 -RM snatch. Then complete a few reps of clean and jerks with the heaviest weight that you used for the snatch.
Part B.
Seven rounds for time of:
4 Snatches (135/95 lbs)
6 Clean and Jerks (135/95 lbs)
9 Deadlifts (135/95 lbs)
Compare to here
*Please note that you have to use one bar, so you will need to scale the weight to fit the movement that you are weakest at (probably the snatch).
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Filed under: Hero WODs, Olympic Lifts |
160# 1RM snatch-felt like I could have done more but my form started to go. Better off staying there.
17:18 rx’d
So much more worse than it sounds. Ugh! Happy Saturday!
Great job! Thought you were “running” today?
The blustery rainy weather decided otherwise. “Clovis” was postponed for a couple weeks. Now you can definately join us.
A. 160# – 10# PR
B. Didn’t look at my time RX’d. Need to strengthen core so I can keep motoring through and not take breaks
thanks for the good coaching john
James – I did not catch your time either, but it is a really big achievement just to Rx that one. You were already fairly strong when u walked into the gym. Once u get your core strength up and build a little more work capacity, u will be surprised how much your progress speeds up. Don’t be afraid to scale a WOD every once in awhile to force yourself to go through a workout with less rest and more emphasize on keeping your core under control. – John
18:11 – 85# Thanks for the coaching, John.
Wish I could have been there or this one! Make up for sure!