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22 Comments
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Dan
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1 | 2008-03-06
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5 (1 Clapping push-up + 5 kick-backs)
Can you explain this to me? Thanks |
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Greg Everett
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2 | 2008-03-06
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Do a clapping push-up - then jump your feet up to near your hands (so you're in a squatting position with your hands on the floor), then jump them back to a push-up position. Repeat the foot jump up and back 5 times per 1 push-up - that = 1 rep. |
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Sam Cannons
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3 | 2008-03-06
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BEAST !! |
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Patrick Donnelly
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4 | 2008-03-07
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Have you tried wheelbarrow pushes with bags of sand/concrete loaded in there? It allows for a much more lopsided loading, making it really difficult to balance. Then try pushing that over grass, where the ground isn't completely flat either... A good challenge. |
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Leonid S.
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5 | 2008-03-07
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With all you coaching Greg - OPT will now be uncrushable!
How long did he train with you? |
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Dr. G
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6 | 2008-03-07
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OL portion of today's CA WOD:
Joint mobility + scapular stability
Ext. Mod. Burgener warmup, 3 reps, 15kg bar
Tall snatch + mid-hang snatch + snatch: 50kg x 4 sets, ~65% of max Sn, failed twice on final tall snatch (oops, a bit too heavy I guess), so turned it into a high hang snatch + mid-hang snatch + snatch set
Power clean + push jerk + mid-hang clean + jerk: 61.5kg x 3 sets, ~65% of max C&J, these all felt good
Finished up with:
8 deadhang pull-ups on AF bar, pulled to sternum
12 push-ups plus
5 (1 pistol + 1 King deadlift) R,L alternating sides each one
Going to Anusara yoga tonight to use up my last three passes. |
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Greg Everett
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7 | 2008-03-07
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Patrick -
We usually have several bumpers and a 120 lb D-ball in there, which rolls from side to side. But for that workout, James was sprinting the hill, so we wanted to keep the load light.
Leo -
I trained him by video for a 6-wk cycle late last year - that's what he was talking about on that CF video with him and Freddy Camacho doing the SDHP/dip workout - he was doing 100% weightlifting and no CF at all for that 6 weeks. Then he came down for a few days in January to train live. We put about 20kg on his total in that 6 wk period. |
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Luca Z.
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8 | 2008-03-07
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Who needs F-50, my quads are on fire, are this met-cons specifically
designed to increase leg speed and power, and one more thing a 5k run on Sundays is it ok? Thanks
Luca |
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Greg Everett
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9 | 2008-03-07
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Luca - the metCons are designed to keep a reasonable conditioning base without interfering too much with the strength/oly work.
You can try the 5K, but again, the more non-strength/oly work you do, the less progress you'll make with the strength/oly work. |
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Dan
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10 | 2008-03-07
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Is mid hang from above the knees? |
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Greg Everett
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11 | 2008-03-07
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Dan - Start with the bar at mid-thigh level. |
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Leonid S.
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12 | 2008-03-07
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Where's his total at now? Hos lifts looks solid - I remember now seeing a bunch of them on youtube.
Pretty cool setup |
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IamDT
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13 | 2008-03-07
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Is their a prescription for weight on the Olympic lifting workout, e.g. 60% BW or 50% one rep max? |
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Patrick Donnelly
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14 | 2008-03-07
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A 120# D-Ball!? What the hell do they fill that thing with? 100% lead shot? |
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Leonid S.
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15 | 2008-03-07
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Oh, c'mon Patrick.
Depleted uraniom. 120 lbs D-ball is really the size of a tennis ball, they just use some filler to make it look big and scary! |
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Greg Everett
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16 | 2008-03-07
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Actually, it's filled with despair and the tears of small children. |
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Dan
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17 | 2008-03-07
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Here's today's stuff
3-7-08
BW 197.4
Wt. Pull-ups
20 reps no weight (warm up)
45 x 3
50 x 3
60 x 3
70 x 3
80 x 2 dropped weight and immediatly did 10 more
PM WOD
Bergener warm-up 2 x with 65lbs
Tall snatch + mid-hang snatch + snatch – 4 sets
65
95
105
115
120
Power clean + push jerk + mid-hang clean + jerk – 4 sets
135
155
165
175
185
195
push jerk was my weakness on these
3 rounds for time of:
Row 350 m subbed 65lbs SDLHP x 25 reps
5 (1 Clapping push-up + 5 kick-backs) (these things sucked)
8 box jumps – above knee
TIME 8:03 This MetCon was much tougher than it looks!!
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Dan
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18 | 2008-03-07
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I forgot, Thanks Greg! |
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Greg Everett
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19 | 2008-03-07
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IamDT - If there's no weight or % with these exercises, it just means you should take it up to a weight you feel comfortable with for the prescribed reps and sets. Keep in mind it's primarily technique and speed work, so err on the lighter side. |
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Kevin
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20 | 2008-03-07
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kept it lighter today to work pure on form, my sn is progressin nice in the second pull to catch, i like what im feelin if that makes sense...
3point sn @ 50k
3 point c&j @70k
metcon @ 4 rounds subd 20 double under for row, and added 15 ghdsu per round, 9 mins |
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prochargedmopar
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21 | 2008-03-08
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3/7/08
M/38/174
21,15,9 of
Deadlift 225#
HSPU
6:29 |
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Adc (CFS)
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22 | 2008-03-08
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BW 70kg
Snatch Complex
20kg 1
40kg 1,1,1
C&J Complex
60kg
Met Con
as Rxed
10.01
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