Mar 3, 2013

Monday 03.04.13

5 RFT:
10 x KB Hang clean and press (right hand)
10 Box jumps (24"/20")
10 x KB Hang clean and press (left hand)
10 Knees-to-elbows

Post time and load to comments.

Coach's Notes. 
Your choice on the KB weight. Perform some warmups at light weight to get the movement down. Then, keep it light enough that you can maintain constant pace and good technique for 100 reps.

KB hang clean and press may be a new one. Start and finish from a one-armed hang position, KB positioned between the knees...don't return it to the ground between reps. Although the Martone video focuses on dead cleans from the ground, it has great pointers on the KB clean portion of the movement, especially hand grip and  finding a good KB "rack" position. "Your hand comes up the centerline of your body, just like you were zipping a jacket." Plus, he sounds like Fenster from the Usual Suspects which is fun.


Training Videos.

14 comments:

Allan Jackman said...

Using 44lb KB and a press, 15:47. Busy bubble this morning.

scottnkelly9901 said...

IMCF Hohenfels:

Lead-in: skill work
Clean 1-1-1-1-1 @ 135/135/135/135/175

Then:

14:53

subbed hanging power clean/push press with 100lb DB ILO KBs (none available)

10x HPC (100lb)
10x Box Jump (24")
10x K2E

Jess said...

Started with 26# on the right for first round dropped to 15# for remaining rounds on both sides. Crowds had cleared by the time I got in so time was 10:44

Noah said...

15:55 with a completely empty gym, 30" jumps and a 35# KB. A few of the left side presses were push presses.

Ross said...

IMCF SD DET

Wow that one came out of know where and just drop kicked me in the rear end..

16:22 subbed a 60lb DB for KB since we don't have any KB that big in the wellness center.

Scott S said...

Hey all. I have received a few e-mail from volunteer judges who cannot make the meeting today starting at 1530-1600(ish). I know for us students the schedule is different between staff groups and understand if you can't make it. Ideally, we'll be able to make a face to face in the morning Tues, Wed or worst case just be there Thursday. We should be good and happy to have so many to volunteer to help judge and compete. See you when I see you.

rob said...

12:07 - one K2E behind Ken G.! I love it when I have to fight to catch someone or stay ahead. Thanks for the push Ken. I think we had about 8 or 9 in our group with 6 or 7 starting right after we finished. It's fun to see big groups doing the WOD. I used 44lb KB. I had to push press on L-arm as it's still not strong. I finished with light TGUs (trying to build back the strength).

Matt B. said...

Saving the KTE METCON for the TRAC Throwdown tomorrow. Today practiced KTE tips from Again Faster, Double Unders, 2x3 Clean Pull @135, then 4x5 Deadlift @ 185 with freestyle handstand practice in between sets. Did a bit of muscle-up work, focusing on keeping the false grip in between MU - rather than releasing the ring and doing singles.

monroe said...

Warmed up with 5x 20 DU's and some other jumping around, then did the WOD with 36lb KB, 20" box, 12:24, unbroken. Forearms are worked!
Good to see our guests from UK in the bubble.

Andy said...

FS worked quick singles to 225. I like my new shoes!

METCON - 14:24. Started at 44#, dropped to 35 for the last 3 rounds. Had trouble with grip and form.

Jared said...

From Fort Carson
45lb dumb bell and subbed burpies for box jumps (nothing to jump on)
12:19. Feeling the change in altitude.

Russ Ames said...

13:01 with 35# kb. Good kips for k2e in first 3 rds then fatigue killed it.

Ed said...

A week late on this one, but got it in this morning in the garage gym.

14:53 w/ 53lb KB and 24" box.

Good shoulder work and, with the Martone video helping keep things aligned, it didn't hurt my wrist.

Wish I had done this at a box with some competition!

Ed said...

A week late on this one, but got it in this morning in the garage gym.

14:53 w/ 53lb KB and 24" box.

Good shoulder work and, with the Martone video helping keep things aligned, it didn't hurt my wrist.

Wish I had done this at a box with some competition!