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Friday November 9 2007
Comments (7)  |  Help  |  Programs  |  Exercises

Robb Wolf starting a group at NorCal Strength & Conditioning
  • Muscle clean + Tall clean – 1 + 1 x 3 – keep light, work technique
  • Snatch – 80% x 1 x 5
  • Clean & Jerk – 80% x 1 x 5

For time:
1000 m row
20 push ball - 12% BW
20 kipping pull-ups
750 m row
15 push ball
15 kipping pull-ups
500 m row
10 push ball
10 kipping pull-ups

Post numbers and questions to comments.
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7 Comments
Derek 2007-11-08
So much for thinking that Friday was an easier technique day and the heavy lifting would be Saturday. I am going as heavy as I can I will be at a Bally's in NJ so I will make it work somehow.
Derek 2007-11-09
Worked out at a Bally's in Cherry Hill NJ. I am pretty sure that Bally's is some foreign word for partial ROM exercisers. Man I saw some funny stuff today. I didn't know it was possible to get a full on hip kip in a DB bicep curl. I couldn't put a BB with plates on it overhead because when I did the plates would push up the ceiling tiles. Crazy. So lots of modification. DB Snatch L Hand, L Leg, Squat, R Leg, R Hand, L Leg, Squat, R Leg 35 LB DB, 40 LB DB, 45 LB DB, 50 LB DB Clean Pull / Jump Shrug up to 170 X 1 X 5 Walked BB to another place Press 105 X 1 X 5 Incline Press 45 DB's X 8 X 3 DB Rows 45 DB's X 5 X 3 FS up to 170 LB's 1 X 5 20 Jump Kipping P/U's 20 Push Ups 15 Jump Kipping P/U's 15 Push Ups Not what was RX'ed but at least it was something.
Greg Everett 2007-11-09
Derek - That 90% on th CJ was a typo (Kids - Don't write workouts after smoking PCP). If you got close to 90%, keep the snatch as RXd tomorrow, but drop the CJ to 75-80%.
Allen Yeh 2007-11-09
Missed Tuesday and Wednesday due to scrambling around trying to get ready for my trip back to Naples, Italy. Combined the Wednesday WOD with Friday's. November 9, 2007 row@5 - 500m 1:51 shoulder prehab circuit 4: incline db retraction - 20 x 12, 20 x 12, prone Y's - 5 x 12, 5 x 12 prone internal rotation- 5 x 12, 5 x 12 thoracic mobility - 5 each ankle mobility drill- multi planar x 5L/R leg swings side to side + front to back - 10L/R arm swings - 10 forward/backward split squat - 5L/R lateral squat - 5L/R rotational squat - 5 L/R x-band walks - 10L/R burgerner warmup- 45 x 1 muscle clean + tall clean - 45 x 3(1+1), 95 x 2(1+1), 135 x (1+1), 135 x (1+1), 135 x (1+2) (rest 45 seconds) snatch - 3pos x 95, 115 x 1, 135 x 1(power)+ 1 regular, 145 x 1(power), 145 x 1(power), 145 x 1(power), 145 x 0(tried full), 145 x 1(from hang) (rest 120 seconds) clean and jerk - 145 x 1R, 195 x 1R, 195 x 1R, 195 x 0(bad catch), 195 x 0(made clean missed jerk) (rest 60 seconds) Front squat - 95 x 3, 135 x 2, 185 x 2, 225 x 2, 245 x 2, 245 x 2 (rest 60 seconds) 1-leg DB RDL - 35 x 8L/R, 35 x 8L/R, 35 x 8L/R 1 round: 21 ring pullups 21 clapping pushups 21 ring rows Notes: -Incorporating the diesel crew shoulder prehab stuff -Mobility drills from Mike Boyles Latest artice- felt pretty good, not the same as I have been doing but same ideas behind it. Thoracic felt a bit odd -CA WOD 11/09+11/07 -muscle clean + tall clean - felt good -snatch - I know my first pull is messing me up but I'm not sure how to remedy this problem. -Clean + Jerk - These felt really good today, missed the last 2 though -front squat - No problems -Met-con - Something I made up, should have done 7-7-7 or something.
ec 2007-11-09
kind of forgot to write down the wod before heading to the gym, so this is what i did: sn 80%x1x4 - 85# c&j 80%x1x4 - 115# then did fs 90%x2x2 - 125# bc i totally forgot the 3rd thing dare i say everything felt pretty light? remembered the metcon though, 16:23 with 20# wallball.
Scotty Hagnas 2007-11-09
MC + TC: up to 85x1+1 for three. Kept it light. Sn: 100x1x1x1x1x1 C&J: 175x1x1x1x1x1 Did the 90% typo wt. - actually felt ok. Later, WOD all as Rx'ed. 12:21' THAT sucked.
Alicia Zhuang 2007-11-10
MC + TC 10kg 1+1x3 SN 15kgx1x5 C&J 40kgx1x5 (did the typo) 1000m row, 6kgx20 push ball, 20 JPUs 750m row, 15 push ball, 15 JPUs 500m row, 10 push ball, 10 JPUs 18:26
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