Mar 10, 2014

Tuesday 03.11.14

Warm Up with Full Range of Motion Warmup (FROM)

Strength
3 x 3 deadlift at 80% of 1RM

Conditioning
3 RFT of:
7 squat clean thrusters (135/95)
7 chest to bar pullups

Skill
15 minutes practicing pistols

Post loads and results to whiteboard and comments.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)

The squat clean thrusters are programmed heavy.  Scale the weight if your form is going to suffer or you have to slow down to the point of singles in the first set.

For pistol practice you can progress with a pistol sit on to a box, hold a band or a stable object like the pull up rig for assistance or if the hip strength and flexibility for a pistol are not there yet then work on squats to a backward roll.  Or practice squatting to full depth with your feet together and then move one leg out to the pistol position and hold for 10 seconds.  Then stand up and and repeat for the other leg.

6 comments:

Jacob Heppner said...

As if we haven't done enough chest to bar pullups lately....

Matt B. said...

Some more than others, Mr. 11th best score in the world. ;)

Sam Friend said...

6:18 Rx
I've never done thrusters that heavy before. I like it... Even though it hurt. You may see heavy thrusters in the future...like in April.
Great job Jacob.

Matt B. said...

Deadlift at 275#

METCON
5:55 @ 115#, including 1:00 rest in between "sets." Chose to rest in between and hit each set harder, like an interal.

Finished with single squat cleans @ 135#

Kurt Knoedler said...

8:39 (115) I think who ever created this WOD said to themselves, What does Kurt really need to work on? The answer: Receiving the full clean, Thrusters, and all types of pull ups. Add hand stand push ups and I really would have been screwed!

Allie Scott said...

Good workout - I did not think I would make that many C2B - and yet I did. And I had just finished a PT Test - so why the heck not?

DL @ 195#
5:41 RX Wod
Pistols were challenging but I am steadily getting better at them. Good skill work.

Thanks to Mike D for the group work & pushing me.