Wednesday, October 3, 2012

Friday 10.5.12

 EC working with two-time Olympic Gold Medalist Erin Cafaro on keeping 
the knees back and staying over the bar in the Snatch.

1.  Snatch 
8x1 at 85%, OTM

2.  Clean and Jerk
8x1 at 85%, OTM

3.  Prowler
2 x 200m, 95/45 - rest as needed between sets.

4.  GHDSU
3 x 20 GHD Sit ups - 1 minute rest between sets.

Find a good training partner or coach that 
will push you and help you see things.

19 comments:

  1. 1. 165#
    2. 225#
    3. RX'd Check
    4. Check

    M/35/180/5'10"

    ReplyDelete
  2. 1-
    155
    2-
    235 (not full squat cleans)
    3-
    no prowler/gonna flip some tires tomorrow instead
    4-
    done

    ReplyDelete
  3. 1. Snatch: 145# (Finally starting to get more extension.)
    2. C&J: 195#
    3. Masters WOD 3&4. Snatch 165#. 6 Rounds + 9. Forgot to change out of lifting shoes. I guess that’s why you do a practice run.
    4. Prowler Push.
    5. 3×20 GHD

    ReplyDelete
  4. 1. Snatch/ohs practice for Masters
    2. Masters WOD 3&4
    3. Prowler Push
    4. 3 x 20
    no C & J today

    ReplyDelete
  5. 1) 175
    2) 225
    3) done
    4) done. Each set unbroken if that matters

    ReplyDelete
  6. 8x1 Snatch at 85%

    185lb

    8x1 Clean & Jerk at 85%

    225lb

    For time:
    30 muscle ups (4:40 PR)
    30 clean and jerks

    9:20

    2x200m Prowler Push

    95# on sled

    ReplyDelete
  7. 1. 175 missed one attempt, got it within the minute though
    2. 215 missed one attempt, hand slipped off bar on catch and I caugtlht it with my shoulder only
    3. No time
    4. Check

    ReplyDelete
  8. Snatch - 135 (stayed light to work on squat form)
    C&J - 255
    Prowler - 0:49, 0:54
    GHDSU - done

    ReplyDelete
  9. Snatch - 175# missed one
    C & J 225#
    Prowler check
    GHD's check

    ReplyDelete
  10. half ass day but i figured i'dpost anyway-everything tweaky. did power snatch and power cj. stayed at 185for snatches and 225 for cj's. hoping hip feels better soon. i want to do king kong this month!

    ReplyDelete
    Replies
    1. McD and I did King Kong tonight. Excited to watch you crush it!

      Delete
  11. 1. 125
    2. 205
    3. No prowler, threw 50# vest on and set a 15% incline on a treadmill with speed at 2.0 & walked 2x200 paces
    4. Done

    ReplyDelete
  12. 1. 185
    2. Shoulder pain so I used the 185 for 3 cleans on the minute
    3. Check
    4. Check

    ReplyDelete
  13. 1. 125
    2. 175
    3. 3 mile run. Boston half marathon on Sunday!

    ReplyDelete
  14. 1. # 80
    2. #95
    3. couldnt do. @ work tonight.
    4. Done.

    ReplyDelete
  15. 1. Snatch 185
    2. C&J 235
    3. Prowler done (ouch)
    4. did GHR instead

    ReplyDelete
  16. Wanted to work on Squat Snatches/cleans so went a little light.
    8x1 SSnatch@155 (Pr for OHS )
    8x1 Squat Clean Jerks @205
    2x2min 15% incline treadmill push with own power.
    Ghdsu Done

    No music, just the sweet sound of Geno calling the Pats game in the background!

    ReplyDelete
  17. Wanted to work on Squat Snatches/cleans so went a little light.
    8x1 SSnatch@155 (Pr for OHS )
    8x1 Squat Clean Jerks @205
    2x2min 15% incline treadmill push with own power.
    Ghdsu Done

    No music, just the sweet sound of Geno calling the Pats game in the background!

    ReplyDelete