Aug 13, 2013

Wednesday 08.14.13

AM Results
15 min AMRAP:
200m run
10 box jumps (24/20)
10 power cleans (60% of 1RM)


Post load and time to comments.


Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3, 2, 1...Go" at these times)

Switching up the usual 200m run course a bit.  Use the side door and head out to 4th St toward the PX. Turnaround at the first intersection/stop sign (not Iowa) and head back in the side door.  Should be a little less hairy than bolting through the parking lot in the dark. Click on the pic at bottom for a visual.

Compare PC 1 RM to 03.25.13, but hopefully you have some more recent data.  If you don't have a good feel for your clean capacity, recommend scaling to (95/65). You want to be able to keep up a steady, methodical touch-and-go pace thorough multiple rounds.

A quick terminology review in case it's new to you.  In a power clean, you receive the bar (catch it in the rack) in a partial squat, thighs parallel or above.  In a clean (or the redundant "squat clean") , you drop to receive the bar lower and hit a full depth squat before driving up to standing.  If the WOD says just "clean", do whatever meets your training goal.  Power cleans develop explosive power -- you have to pull higher to complete the lift.  Full cleans are a more technical movement that potentially let you lift more weight, but should also be practiced often at sub-maximal loads.


Training Videos.
200m, Redux


5 comments:

Sam Friend said...

5+0 using 120lbs.
Perfect example of our great military discipline in the 0530 group... as the first person passed the turn point for the run, everyone else just kept following. We fixed it by round 2.

Allan Jackman said...

5+ at 135


Sam, I saw it happening and placed a cone at the turn around.

Andy said...

5 + 18 (135). Tough WOD, great efforts in the 0630 group. Lost steam in the middle, went to single reps on PC. Wanted at least 6rds and surged at the end, but the damage was done.

Oly warmup before and ring/bar work after.

scottnkelly9901 said...

IMCF Hohenfels:

Got a late evening start today so no lead-in or follow-thru

WOD:
5rds even @ 135lbs
(Clean 1RM ~200lbs)

Ross said...

IMCF SD Set


Had to split up work outs today.

This morning army PT, ran 2.5 miles @ 7:30 pace.

Tonight started with warm up, BJ at 36", Bar MUs was able to string a few sets together of 5.

AMRAP
smoked me, used 155 on PWR cleans 245 is my 1RM
5rds even

Finished with 5x5 OHS @ 135.