February 18, 2013
February 19, 2013
Tuesday, 2/19/13
OK, sorry to have whiffed again guys. We’ll get the hang of this soon enough. Until then, you’ll just have to show up to discover what the days workouts hold in store!
UPDATE
Just in case any of our early morning crew happen to check the blog before they come to class today (although, they did get advance warning yesterday of the movements in store).
Skill: Burgener-esque Warm-Up with PVC, followed by 3 rounds of 1 Hang Power Snatch High Pull + 1 Hang Power Snatch + 1 OHS (bar only)
Strength: 6 x 1 Hang Power Snatch + Hang Squat Snatch
Met-Con: For Time, complete 250m Row, 15 OHS, 25 Sit-Ups; 250m Row, 10 OHS, 25 Sit-Ups; and 250m Row, 5 OHS, 25 Sit-Ups.
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Tried to do this workout this morning but it was apparent that my body needed a rest day. I’ll be hitting this one up tomorrow. Looked like a tough one. I think the key is to not go too heavy on the OHS to keep moving through them.
Great job to the 6am and 7am! Good luck to the folks attacking this in the evening! See you then!
Strength: 4 sets @ 75# then 2 sets at 95#
Metcon: in 11:30-ish w/ 75# (I had to drop down from 95# because my OHS were getting ugly).
A big thanks to Sara for her time and patience with me this morning.
Alex – You are very welcome. You did a great job.
Snatches were not my friend today. That is all I will say about the strength stuff.
I liked the metcon. I used 73lbs on the OHS and went unbroken on all 3 rounds. I finished in 8:56.
I really love all the engergy at the gym. Makes me want to come back and hang out in the evenings even if I was in in the morning.
It was a fun 730pm class led by Sara and Stephanie. You guys rocked it!
STRENGTH: Started @ 65# and worked up to 95# for the last 3 sets. Thanks, Sara for the corrections. Need to eliminate that donkey kick and work on speed.
METCON: 8:08 @ 95#. Went almost unbroken except for the second set where I got 9 reps and dropped the 10th rep. Rowing and OHS both took a toll on my shoulders but I was able to minimize the breaks.
The snatches went pretty well. Steph’s cue of “more hip” was all I needed, after I thought of that the bar instantly felt lighter, it was amazing! I was landing a little too wide and I’m not confident enough of my ability to drop into a squat snatch, so I did two snatches and an OHS. The OHS went better than they had previously, though I had to concentrate and go slowly. I stuck to 33# across all sets to work on form.
I was bummed to use a PVC for the workout, though I know it was necessary because at 33# I would have only been able to do 1 or 2 OHS at a time. And Chris wouldn’t let me put weights on the PVC. :o) The plus side was I finished in 8:32…would have been twice that if I went too heavy on the OHS.
Took a rest day on Tuesday and did this workout on Wednesday.
Snatches=my worst lift. Stayed light to work on form. Only used #43lbs to really work on the full squat snatch. I find that I am so focused on getting under the bar quickly that I don’t extend my hips fully, same with the squat cleans.
Metcon: used 65lbs and finished in 8:59. I feel like my rowing form isn’t bad but I am just not getting the same force other people are getting from driving with the legs. I am at best hitting a 2:05-2:10 split and killing myself doing it, but other people seem to be able to easily keep it between 1:40 and 1:55.