Strength:
OHS
3 - 3 - 3 - 3
68 73f 73 78
WOD:
10rds
6 tall clean thrusters, 45lb
6 box steps, 45lb, 16"
12:14 RX
Showing posts with label overhead squat. Show all posts
Showing posts with label overhead squat. Show all posts
Saturday, December 4, 2010
Friday, October 22, 2010
Friday October 22 2010
Strength
Overhead squat
1 - 1 - 1 - 1
85 90 95 100f
WOD
12-9-6
HSPU (45+25+wood plate+abmat)
50m sprint
50m farmers carry
8:17?
Overhead squat
1 - 1 - 1 - 1
85 90 95 100f
WOD
12-9-6
HSPU (45+25+wood plate+abmat)
50m sprint
50m farmers carry
8:17?
Wednesday, September 15, 2010
Tuesday September 14 2010
Skill
Burgener warmup
WOD
1-10 hang power snatch, 33lb or sandbar?
10-1 OH squat, sandbar/7lb
5:24
Don't know what was RX, but my shoulder was messed up so no weight for me.
Burgener warmup
WOD
1-10 hang power snatch, 33lb or sandbar?
10-1 OH squat, sandbar/7lb
5:24
Don't know what was RX, but my shoulder was messed up so no weight for me.
Friday, September 3, 2010
Thursday September 2 2010
Open gym, made up the workout from Wednesday
WOD
20 each (RX in brackets):
Deadlift, 115lb (190)
KB swing, ?? (24kg)
OH squat, 33lb (80)
Burpees
C2B pullups, green
Box jumps, 20" (as RX)
Cleans, 65lb (as RX)
14:11
WOD
20 each (RX in brackets):
Deadlift, 115lb (190)
KB swing, ?? (24kg)
OH squat, 33lb (80)
Burpees
C2B pullups, green
Box jumps, 20" (as RX)
Cleans, 65lb (as RX)
14:11
Thursday, August 12, 2010
Thursday August 12, 5:30pm
Thursday August 12
Open gym
Went in to do some sets of 5 of OHS and front squat. Only did one set of 5 OHS at 33lb, because it really bothers my wrist. I'll have to work this more often, as well as my wrist rehab.
Worked 8 sets 5 of front squat; 45, 55, 65, 75, 85, 90, 95, 100. New 5rm.
Felt like my eyes were gonna pop out, and my felt kinda like I might black out on the final reps of the last 2 sets. Too much holding my breath?
Open gym
Went in to do some sets of 5 of OHS and front squat. Only did one set of 5 OHS at 33lb, because it really bothers my wrist. I'll have to work this more often, as well as my wrist rehab.
Worked 8 sets 5 of front squat; 45, 55, 65, 75, 85, 90, 95, 100. New 5rm.
Felt like my eyes were gonna pop out, and my felt kinda like I might black out on the final reps of the last 2 sets. Too much holding my breath?
Thursday, March 4, 2010
Open Gym Thursday March 4
Skills:
Row warmup/tech
Pullups/kipping
OH Squat
Snatch balance series
WOD:
OH squat 33lb
2-3-4-5-7
Front squat 33lb
5
Row warmup/tech
Pullups/kipping
OH Squat
Snatch balance series
WOD:
OH squat 33lb
2-3-4-5-7
Front squat 33lb
5
Friday, January 29, 2010
Foundations 3: AMRAP in 12 minutes
Skills:
Front Squat - did a bunch with the 33lb bar, and tried a set of 5 with 10lb on. Felt okay on these, but I always start to struggle when the volume of reps gets high.
Overhead Squat - got out 1 with the 33lb bar (and a half, before dumping the bar), then worked with the pvc pipe for form.
Skipping - tried a few double unders, didn't get more than one in a row, but a few times I kept going into singles without tripping myself up.
WOD:
50 skips
10 front squats
50m Farmer's carry
I managed 5 squats with the 33lb bar, then did the rest with PVC pipe, and carried 2x8kg KB for the Farmer's carry.
Managed 4&2/3 rounds, was about 7 seconds too slow to make the full 5 rounds!
Front Squat - did a bunch with the 33lb bar, and tried a set of 5 with 10lb on. Felt okay on these, but I always start to struggle when the volume of reps gets high.
Overhead Squat - got out 1 with the 33lb bar (and a half, before dumping the bar), then worked with the pvc pipe for form.
Skipping - tried a few double unders, didn't get more than one in a row, but a few times I kept going into singles without tripping myself up.
WOD:
50 skips
10 front squats
50m Farmer's carry
I managed 5 squats with the 33lb bar, then did the rest with PVC pipe, and carried 2x8kg KB for the Farmer's carry.
Managed 4&2/3 rounds, was about 7 seconds too slow to make the full 5 rounds!
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