« Thursday 01.28.10 | Home | Monday 02.01.10 »
Friday 01.29.10
By ryan | January 28, 2010
Sometimes you don’t need a boulder to go bouldering
WOD
Work up to a 1 RM for the Clean and Jerk. If you did Front Squats on Monday, use your 3RM as a target weight.
Then,
Complete 3 rounds for time of:
10 Clean and Jerks (95/135)
30 sit-ups
*GHD sit-ups is Rx’d. Clean and Jerks are ground to overhead. Power cleans are acceptable. If you need to scale the weight, consider using 65-70% of your 1RM clean and jerk.
Topics: WOD |
January 29th, 2010 at 10:17 am
Ugh… I was not in top form today. Suffered miserably on the C&Js.
1rm: 155#
Met: 14:35 (squat cleans) @ 105# and abmat
January 29th, 2010 at 10:27 am
1rm 165#
Metcon: 14:15 @ 122.5 and GHD.
The 122.5 was an accident. I thought I was only doing 120 so it was a nice surprise at the end.
Close to being able to do WODs like this Rx’d, happy about that.
January 29th, 2010 at 10:29 am
I am with you smagee for other reasons. My wrist just does not like cleans. I really have to lower the weight that I do just to get through these types of workouts.
1rm: 115# (long way from a PR these days)
Met: 9:17 (power cleans) @75# & abmat
It was not as satisfying a workout since I know I can do more but my body just does not want to work correctly.
Ugh….indeed….
January 29th, 2010 at 10:49 am
1rm: 145#
Metcon: 14:56 @ 95# with abmat.
My endurance suffered on this one, gotta start working on my breathing.
January 29th, 2010 at 3:21 pm
1RM=210# (pr)
metcon 8:43 w/ 135# and ghd sit ups
My strength has gone down on my press and squat compared to 2 months ago when I hit my last C&J pr, and I have also lost about 10 pounds bodyweight. I can only attribute today’s pr to better technique, specifically using a wider grip on the jerk and striving to keep my shoulders up as I dip.
January 30th, 2010 at 11:04 am
My 1RM for the clean and jerk (full squat clean) was 125#.
My time for the metcon was 15:21. I did the GHD situps on a weight bench (perpendicular) with my feet locked under the bar since I don’t have the GHD situp gizmo at home.
Blake
January 30th, 2010 at 11:51 am
During the WOD Martin told me that pressing any part of the jerk would not be considered an acceptable lift in a weightlifting competition. I looked up the olympic rules to confirm this and I also discovered that dumping the bar is not acceptable, meaning that after you lock out you must lower it in a controlled fashion (until you get it below the waist, then you can dump it). Looks I’ve got two more things to work on.
January 30th, 2010 at 11:54 am
That said, I just watched some videos from the 2004 olympics and it looks like they dump the bar, so I don’t know what is correct.
January 31st, 2010 at 9:06 am
1rm = 175
Met - 10:37 @ 135, knees to elbow.