Tuesday, July 19, 2011

Wednesday July 20 2011

W/U-Dynamic. Then 3 rounds of:
High Knees,Lunges,duck walk.(S/R's)
Skill:Pulls,Jump/Land,Drops
WOD: Clean and Jerk
Auxiliary:


Weighted Ring Dips 3x4
Weighted Dead Hang Pull Ups 3x4
Explosive!
Roller PLank 3x30sec



Make sure you give each other feedback. Look for early elbow bend, shrugging, elbow speed...
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3 comments:

  1. speedriverbicycleJuly 20, 2011 at 4:55 AM

    worked up to cleans @ #165 w/ a few C&J's along the way. lots of reps, lots of practice.

    pullups:
    4 x bw
    4 x 20#
    4 x 35#
    4 x 50#

    dips:
    4 x bw
    4 x 50#
    4 x 85#
    3 x 106#

    awesome morning.

    ReplyDelete
  2. TiffanyJuly 20, 2011 at 7:55 AM

    Cleans stopped at 115# which felt really heavy today. Need some mechanical fine tuning for sure.

    Did two weighted ring dips at 25# and one at 35#
    Tried a strict pull up weighted at 25#, almost made it, but NO REP!

    Need more play time :)

    ReplyDelete
  3. Belinda ChouJuly 20, 2011 at 6:13 PM

    Pull-ups
    4x25#
    4x35#
    1x45#

    ReplyDelete

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