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Thursday April 16 2009
- Jerk - heavy single; 80% of that x 1 x 3
- 2-position snatch (floor, mid-thigh) - 60% x 3 sets
- 2-position clean (floor, mid-thigh) - 60% x 3 sets
4 rounds for time of:
300 m row
5 push press - 75%
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8 Comments
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Jonathan Dunn
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1 | 2009-04-16
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Pressed for time tonight, so:
Jerk - worked up to 185# in 20# increments from 45#
2-position snatch (floor, mid-thigh) - 95 x2
2-position clean (floor, mid-thigh) - 125 x2
Metcon: 4 rounds for time of 300m run + 5 push press @ 125#: 8:07. Slow. I will put a barbell behind the treadmill next time.... ran/walked too far between movements. |
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Aimee
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2 | 2009-04-16
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any crossfitter and/or trainer who doesn't use Rut as a resource should get on that quick. he, his goods, and his wealth of knowledge are invaluable. |
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stew douglas
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3 | 2009-04-16
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Jerk - heavy single to 225(pr) then 1x3 @185#
2 position snatch - 3x95#
2 position clean - 3x135#
metcon:3 rounds
10 burpies
5 pullups
5 push press @135#
time: 7:04 |
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Warren Ruppart
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4 | 2009-04-16
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M/36/6'8"/240
Jerk--worked to 205, then three sets at 165.
2-pos snatch--95#, three sets
2-pos clean--135#, three sets
Metcon: as RX'd, 145# for PP--6:01.
3 x 15 kipping pull ups
3 x 20 GHD sit-ups. |
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Alex
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5 | 2009-04-18
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* Jerk - heavy single; 80% of that x 1 x 3 @ 205
* 2-position snatch (floor, mid-thigh) - 60% x 3 sets @ 135
* 2-position clean (floor, mid-thigh) - 60% x 3 sets @ 185
4 rounds for time of:
300 m row
5 push press - 75% @ 135# in 7:30
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JonGB
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6 | 2009-04-22
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Jerk - heavy single; 80% of that x 1 x 3
HS-215, then 170x3
2-position snatch (floor, mid-thigh) - 60% x 3 sets
95x3
2-position clean (floor, mid-thigh) - 60% x 3 sets
120x3
4 rounds for time of:
300 m row
5 push press - 75%
7:45
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Brett
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7 | 2009-05-29
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Ready for a rest day. Very glad it's tomorrow. Right trap and shoulder, entire mid-back (between scapula) all a bit sore and tight. Right elbow achy (will ice today).
Practiced handstand and a few HSPU to get warm after jog and DROM.
Jerk (all split)
Heavy Single
45 x 3
75 x 3
145# x 2
189# x 1
209# x 1
219# missed first attempt (didn't drive under fast or far enough)
219# x 1 Nailed it!
229# x 1 a 4# PR
80% @ 185# x 1 x 3
All felt solid
2 Pos Snatch 60% @ 110# x 1 x 3
First 2 were good. Missed 3rd from floor. I don't think I stayed over the bar long enough, lost it forward on the landing. Re-did and got the 3rd two with so-so tech.
2 Pos Clean 60% @ 145# x 1 x 3
All felt really good. Concentrated on "jump and land" and didn't forget to squat this time. On landing hang clean, I felt like the bar met me high in my squat (chin, not shoulders).
Question - Can I correct this by squatting less to meet the bar and then completing the squat portion of the clean? I'll try to get some video up soon.
Met-con:
4 rounds for time
300 m row
5 push press 75% @ 119#
First row in 1'36"/500m split pace. Kept all rows under 1'45".
No rack - power cleaned up bar and did 5s unbroken. Nipped the tip of my nose on the way up on first PP, but kept moving.
6'33" total, feel like I just rowed a sub 7 2k. |
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Greg Everett
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8 | 2009-05-29
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Brett -
Yes - You have to bring the bar to you and you to the bar. If it's crashing on you, you're dropping out from under it. |
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