Apr 19, 2010

TUESDAY 100420

Skills/Drill:
The Burgener Warmup
1) Down and up - focusing on power in the middle
2) Down and up with elbows high and out - keeps bar close to body
3) the Muscle snatch - focusing on rapid turnover
4) Snatch lands - Focus on footwork, jumping to landing position - work your landing from 2", down to 4", then down to 6", PVC is OH
5) Hang Power Snatches

OHS - 7-7-7-7 Focus on the mechanics of your movement, with a coach critiquing your form.

then..

100 burpees for time (yeah burpees!)

post time to comments.

14 comments:

monroe said...

Thanks for the burpees, Phil. Training tip: stretch your calves to improve your OHS ROM. Stand close to the pull up rack and place as much of the sole of your shoe on the post as you can. Grab the post and pull yourself toward it, knee straight, hold for 10 seconds, then bend the knees and pull again, stretching the soleus. I found this to be a good hedge. against PF, too.

18 days until the regional event at the Police Academy! Nancy is one of the events, so work those OHS well, then head out to DIcks and get a foam roller, a lacrosse ball, and ice packs and learn how to use them this weekend. You need it!

Brian said...

I made up Murphy from yesterday. His MOH citation is included below:
LIEUTENANT MICHAEL P. MURPHY
UNITED STATES NAVY
FOR SERVICE AS SET FORTH IN THE FOLLOWING
CITATION:
FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005. WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN. ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM. IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES. REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM. IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.

SIGNED GEORGE W. BUSH

RW said...

O/H Squats

135-135-135-135

Burpees:
7:27

compare to 091102

Russ said...

OHS scaled to 65 lbs. due to injury.

Burpees in 8:24 -- 26 seconds faster than November.

It's great to have the past WODS linked to see improvement...yet another reason to use the blog as a log.

craigrr said...

O/H squats felt stronger and tighter after Oly Lift cert instruction; focused on arm pits out and keeping lumbar curve below parallel. I still am not settled on best way to get into O/H squat position - I'm adjusting hand position with the weight over head.
135/135/135/135

100 x burpees = 6:10 which is a 1:49 improvement

upty03 said...

ohs--95, 110, 125, 135

9:31 on burpees

Mike said...

OHS -

95 - 115(F) - 95 - 95 - 95

Burpees - 9:35

John McGrady said...

OHS- 95,115(f on 7), 105,105
burpees- 8:57
57s slower than last time, but last time this was after a rest day. So that's my whiny excuse.

GTH said...

OHS: Stayed at 95 for all four sets to work on form.

Burpees - 8:24, which is 2:30 better than last time.

monroe said...

Warm up was 30 bench jumps, over & back, knees high; 5 MU, Burgener warmup x2.
OHS 135/145/155/165
100 Burpees 10:58
Good job on the burpees, guys!

Michael said...

Not used to seeing the light of day while working out, it was kind of nice. I made up the 4x800s from last week. Then did OHS before I had to get home...pretty disappointed I didn't get to the burpees...maybe tomorrow

4x800 - pretty inconsistent: 3:00, 3:18, 3:18, 3:22

OHS - It looks a little sloppy b/c the legs weren't fresh, but form felt pretty good.
95
135 (f on 2...jumped up in weight too soon)
115
135 (f on 7)
125

Ray said...

As my OHS form has been awful, I did quite a few Burgener warmups and did my OHS with only PVC to focus on form. Will go back to minor loads next time we see OHS.

Short on time, I only did 75 burpees in 15:31.

Generally low energy levels for bith running and CF this week.

Shannon said...

OHS- 65lbs across (1RM= 95lbs)

Burpees- 14:54
As pathetic as that time is, it is a 5 min improvement from Nov.

J. O'B said...

make up on 30APR10
OHS - 95,95,95,95
Burpees - 6:55 (5:12 improvement over 2NOV09)