thurs, june 17, 2010

2010
A1. Press Cluster @ 21X1; 2.2.2 x 4; rest 2 min
A2. GH Raises @ 20X0; 15 x 4; rest 2 min
B. 10-1 unbroken HSPU ladder for time
C. DB Powell Raises @ 3010; 5-7/arm x 3; rest 45 sec b/t arms

2011
part 1:
A. Muscle Snatch @ 11X1; 2-3 x 5; rest 2 min
B. High Hang Power Snatch @ 11X1; 2-3 x 5; rest 2 min
C. Power Snatch @ 11X1; 2-3 x 5; rest 2 min
D. GH Raises @ 20X0; 15 x 4; rest 90 sec

rest as needed

part 2:
5 sets:
15 burpees
20 unbroken box jumps - 20/14"
25 unbroken double unders
rest 2 min

post loads, times and notes to comments

71 comments:

Kyle Fitzgibbons said...

Hi James,

I love all the work you do and think you have the crossfit stuff figured out better than Glassman on some issues. I was just wondering in your own words how you would describe the difference in programming between your OPT blog, the Natural High CF, and Crossfit Calgary. It is my understanding that you program for all three. I realize OPT is a little more intense, but was wondering if you would mind sharing some of your goals with the different programs you design among the affiliates.

Thanks for all the inspiration and motivation you provide daily!

Kyle

Eric S said...

2011
Part 1:
A. 95#x3x5
B. 105#x3x5
C. 95#x3x5
D. as rx'd

Part 2:
11:10 total work time. (19:10 total elapsed time)

Snatch practice was good, but needs lots more work. Last 2 rounds of Part 2 were fun...

Soren said...

Part 1
A: 40,45,47,47,47 x 3
B: 50,52,55,55,55 x 3
C: 57,57,57 x 3
D: Good mornings with 20 kg x 15x4
Stopped C due to increased knee pain, have been struggling with medial ligament issues for 8-9 months and it is finally coming good but I am not supposed to do any explosive movements and getting too deep on squats. I have learned to stop before it gets to far, patience is hard!
So, have not done part 2, as it just would make it worse!

OPT, thanks for the answer on the speed on the front squat

Soren

JPL said...

A. (95x3) x 3
B. (115x3) x 3
C. (135x2) x 3...too heavy
D. SB hip extension/leg curl: 2 sets x 15

- reduced volume had to catch a flight.

Angelo Fosco said...

For the Snatches @ 11x1 does the first "1" refer to the pull? I'm only assuming it does but thought I'd make sure. Thanks!

B-Rad said...

Can you specify what is involved in the Press Cluster for 2010?

many thanks

Andrew said...

30/m/5'10"/176lbs
2011

Part 1:
A. 95lbx3, 115lbx2, 115lbx3, 125lbx3, 135lbx2
--> Should probably stay lighter and focus on muscling it more? I pulled it over, but felt like it was all hips and not much "muscling" going on.
B. 135lbx3, 135lbx3, 135lbx3, 135lbx3, 135lbx3
--> 3rd rep was always tough, as my grip kept getting narrower throughout the set.
C. 135lbx2, 135lbx3, 135lbx3, 135lbx3, 135lbx3
--> not used to not-dropping the bar after the rep. As always, the negative made it tough, with significant fatigue in the upper back. Need to get strong!
D. 10lbx15, 25lbx15, 25lbx15, 25lbx15
--> love this exercise

Part 2 (15min rest):
- 1min53s (failed at 10DU, then restarted to complete 25 UB)
- 2min22s
- 2min55s (failed at 21DU, then restarted to complete 2 5UB)
- 2min23s
- 2min07s

Burpees tough because of my shoulder problems. Unable to just drop down like I used to. Did all box jumps unbroken. Restarted all 25 when DUs broke. Maybe rested too much between burpees and box jumps since I made each set unbroken rather easily.

DAVID X said...

A. 115x3/135x3/145x3/150x2/155x2
B. 115x3/125x3/135x3/145x2/150x2
C. 135x3/145x3/155x3/165x2/170x2
D. Unbroken x4

ken c said...

joey warren

how's the back? straight up muscle strain or something else?

Chad Hall said...

2011

A: 95, 105, 115, 125, 130(2)
B: 115, 125, 130, 135, 140FFF (couldn't commit)
C: 125, 130, 135, 140, 145
D: rx'd hands at chest.

really happy with the power snatches, felt really good getting under the bar.

Part 2 (rested 5 minutes)
1:18
2:14 (miss at 24, 9, 9 then got 25)
1:30
1:34
1:27
Total Work Time: 8:03

The misses at round 2 made me slow down for the next rounds, didn't want to miss again.

Overall good session.

Michael FitzGerald said...

Yeah, Joey, how is the back doing?

Angelo Fosco said...

B-Rad from what I gathered on tuesday from the front squat cluster: A cluster means doing the reps then racking it for 10 seconds then doing the reps again. In this case, 2 reps, rack 10 seconds, 2 reps, rack 10 seconds, 2 reps then rest. Four sets of that. Hope this helps.

B-Rad said...

Thanks Angelo. I appreciate it

B-Rad said...

Thanks Angelo. I appreciate it

kat. said...

F/39
2011

Workout from Mon, June 14, 2010

1. 52,5 kg / 115#
2. 62% (32,5 kg / 71#)
3. 130% (3,75 kg + 64,5 kg = 68,25 kg / 150#)
4. right: 12 / left: 8, used the DB weight available = 4,3 kg (8,1%)

Spider said...

2010
A1: 95-105-110-115(x3)
A2: UB

B: 6:46- I felt I rested just enough for each set. The last rep of each was just about the max.

C: 10lb x 3

notes: Chest is still pretty sore

OPT said...

kyle, i program only this blog
Brett does the CF Calgary programming, and their is a collection of us that do the CF Natural High blog

all are for different purposes, hope that helps..

joey warren said...

Hey guys, the back has knocked me out for the last couple days, I've been flat on my back, havnt been able to move much, work, or workout. It will get better, its just in spasm right now which is paralyzing. Im doing everything I can to recoover, it will just take some time. Im guessing next week Ill be able to do some light stuff again. Its nothing permanent and I will be going 110% before the comp. Just have to wait and see how quickly I can recover with icing, stretching, chiro... This will really test me! Thanks for the concerns!

James I would like to talk to you about how to get back into this, and maybe a way to make up this coming weekend because I feel I need this volume to feel well prepared for the comp. I will email you when I can move again!

jay rhodes said...

Hit yesterday's 2010 WOD

Warmup
1k row - 3:29
A few overload FS reps at 225

Part 1.

Front Squat,185
Pullups

19:08

Wow that was tough. My FS 1RM is about 265-275 last time I checked. Bring on the DOMS!!

FS's were broken:
7-5-4-5
4-4-4-3-3
3-3-3-3-3
3-3-3-3
3-3-3
3-3
3 UB
Pullups were all UB, piece of cake in comparison.
Back was still a little tight from the deads, makes for a little less stability.

Paul Smith said...

2011:

Part 1:

A: 95x3, 105x3, 115x3, 115x3, 115x3
B: 135x3, 145x3, 155x3, 165x2, 165x2
C: 165x3, 175x3, 185x2, 195x2,205x1(PR) Tried to get the second one but wasn't going to happen.
D: Subbed 135lb Goodmornings

Part 2:
1:28
1:30
2:04 Had to restart DU at 23
1:57 Had to restart DU at 13
2:59 Had to Restart DU at 9 and 19

Melissa said...

2010

A1: 75, 80, 85 (2.1), 75
A2: UB
B: HSPU work for 10 minutes (singles to floor and triples to ab mat)
C: 10 lbs 7/arm X3. Tempo made these killer

Lars said...

Part 1

A. 115x3, 125x3, 135x3, 145x3, 155x3
B. 135x3, 145x3, 155x3, 165x3, 175x2
C. 155x3, 165x3, 175x2, 185x2, 195x2
D. 15 x 4 sets

Felt good and strong today, couldn't hang on to the bar for the last 2 sets of Power Snatches though.

Rested 15 minutes

Part 2

1. 1:29 missed once on DU's
2. 1:29
3. 1:27
4. 1:26
5. 1:27

Total working time 7:18

Felt good on all sets.

Curt M said...

Coach,

Quick question, If a day is missed, should i just skip that day or just to it a day late and keep doing all WODs a day late??

Thanks
Curt

Michael FitzGerald said...

A1. 120/125/127.5/128.5
A2. hand placement - on bum/low back/chest/neck
B. 10:00 - nothing!
C. 25/27.5/30(6/arm) - focused more on eccentric.

Joel B. said...

Part 1
A: 95, 105, 115, 120, 125X3
B: 95, 110, 120, 130X2X2
C: 125X3, 130X2 (f-3rd), 135X3, 140X2X2
D: 15X4

15 min rest

Part 2
1. 1:27
2. 1:29
3. 1:30
4. 1:36
5. 1:32

total working time: 7:35

not sure what happened on set 4, but the clock doesn't lie...must have taken too long in transition. No broken sets, but it was harder as sets got deeper..as usual.

Felt like I might have been able to put up more weight on the PS if I had gone lighter on the earlier skill progression sets. Not sure if I should have taken that approach or not.

36yom/72.5/165

Julian Cruz said...

Coach,

I recently missed the last few workouts because I was on vacation. I was doing some sprints and pulled my quad. I have good ROM and little pain. I am contemplating taking a few days off but I want to stay on schedule. What do you think I should do?

Alex Duncan said...

Feeling quite under the weather today, will unfortunately have to take today off. Have to try and be very smart about training and health this year. Back tomorrow I hope.

Yelvi said...

A. 75/95/95/105/115
B. 95/105/115/125/135
C. 135/145/155/155/155
D. BW/10lb/10lb/10lb

10 min rest

1:33
1:32
1:30
1:27
1:42 (missed at 15 DU)

Brandon said...

2011 - Part 1
A. 95/115/125/135/145
B. 115/125/135/145/155
C. 135/155/155/165/165(f)/165
D. No GHD at home..do these later

Not much gas. Really slow getting under the bar. I'll see how the recovery goes this afternoon. May skip the metcon if I can't my energy up.

brian cilento said...

2011:
a. 95-105-115-115-115.. all x3
b. 125-125-130-130-130.. all x3
c. 135x2-135x2-135x2-140x1-135x1
d. as rx'ed

was cautions not to turn my MS into a PS. i just barely got all 3 reps @ 130 so i left weight the same.

running in a 5k tonight so going to skip part 2

Angelo Fosco said...

2011:
A. 95-105-115-125-135
B. 135-140-145-150-155
C. 155(2)-155-155(2)-155-160
d. 15x2

Part B: 9:21 working time. 1:44 on sets 2-3, 1:50 set 4. Used a 24inch box for set 1 so it was much slower ha.

Kickboxing tonight.

Mike Molloy said...

2011

Part 1:
A: 65-75-85-90-95
B:115-120-125-130-135
C: 135-140-145-150(F)-150(F)
D: UB, easy.

Notes: Previous 3RM for Power snatch is 155. Dealing with some serious DOMS from the front squats today made this less explosive than I would have liked.

Part 2:
1- 1:32
2- 1:30
3- 1:20 (there we go)
4- 1:22
5- 1:25

word verification is "restmate." Sounds like something BK would be unlikely to ever tell me...

jay rhodes said...

Yesterday's 2010

Part 2

4 min rowing intervals

1102m, avg 1:48.8, 28 s/m
1086m, avg 1:50.4, 27 s/m
1094m, avg 1:49.6, 31 s/m

legs are smoked from the front squats

Lucas said...

A. 115, 115, 115, 115, 95
B. 95, 115, 135, 145, 150
C. As Rx'd

1. 1:26
2. 1:28
3. 1:28
4. 1:47
5. 1:45

I was forced to take the last few days off because of work, this is the first workout in a few weeks that I have felt good.

DeeJay said...

2010

A1. 155-160(5)-160(5)-160(4)
A2. hand placement- bum, stomach, chest, temples
B. after faling the round of 9 twice at 4 reps I decided to do 55 for time. I was toast so it took me a long 17:45 all kipping to an abmat off 25kg plates.
C. 25x3

my body is smoked!!

John Joseph said...

2011 from 6/13- All weights in pounds
Part 1:
Maintained 320m for all 8 runs
3 min. rests as I was pressed for time

Part 2:
Snatch Grip DL @ 6011x6-8x5
135 135 140 145 150
HH Power Snatch
95 95 100 102.5 105- my form is awful
GH Raises w/ Bands
Black Band
6 8 6 5

dmarsh said...

2011

Unloading Week

A1. Single Arm Barbell Farmers Walk: 60k x 50 yrds x 3
(Rest 75s)
A2. Seated OH DB Press @ 51X0 x 5 x 3: 50,60,62
(Rest 75s)
B1. Double Arm Barbell Farmers Walk: 60kg/arm x 50 yds x 3
(rest 75s)
B2. Powell Raise @ 5020 x 6: 15,15,15
(Rest 75s)
B3. Kneeling Cable Low Trap @ 5020 x 6: 12.5, 13.5, 14.5
(Rest 75s)

Mike McNaughton said...

2011
Part 1.
A,B,C all 3 reps each set
A. 135x5
B. 95/115/115/135/115
C. 135x4/145
D. 15/10+5/10+5/8+7

Still learning snatch form and technique.

Part 2.

2:13/2:13/2:08/2:20/2:17
Everything unbroken but took too much rest to ensure so. Kind of embarrassed now that I see the other times...Oh well, back at it tomorrow!

Eric Montgomery said...

2011
Part 1
A. 95x3, 100x3, 105x3, 110x3, 110x2 (dropped under rep 3 a little)
B. 110x3, 120x3, 125x3, 130x2, 135x2
C. 125x2, 130x2, 135x2 (ugly), 125x2, 125x2
D. 12, 15, 15, 15. Wasn't comfortable on GHD for first set so readjusted and made a big difference.

Part 2
18:41 total time including rest. Rounds were 2:01, 1:57, 2:16, 2:17, 2:14. DUs not unbroken.

Notes: Had to use 18" box. DUs were atrocious--realized in warmups that I wasn't going to be able to do them unbroken and during the workout I couldn't string any more than about 8 in a row. Been messing around with a few different ropes lately but it shouldn't have had that much of an effect on my timing.

OPT said...

julian, rest and come back when it is 100%

curt m, skip it and join in after

ROBO said...

Joey Get betters soon bro you gotta kick some ass in Cali.

Did yesterdays but hands are still jacked so did GHDSU instead of pull ups

190 FS
21 (17-4)
18 (11-7)
15 (8-7)
12 (6-6)
9
6
3
all GHDSU unbroken
13:12

Chad Walding said...

2011
Part 1
A. 115/120/125/130/130
B. 135/135/145/145/145(2)
C. 135(2)/135/135/135/135(2)
D. UBx4 with 25#plate, subbed back ext

rest 10 min

Part 2
1- 1:21
2- 1:27
3- 1:40
4- 1:42
5- 1:55

Notes:
Something is seriously wrong with my power snatch from the ground. I'm having not trouble with the high hang and can do more with than from the ground. I don't think I'm being patient enough and letting the bar come to me. I also feel like I'm picking up the ground too quickly, not waiting on the speed throught the middle. I'm a little frustrated but I know it will come.

k.jones said...

2011

A. 115/125/130/135/140 3reps for all

B.95/115/115/135/135 3 reps for all.never done these so just focused on form

C. 135/135/140/145 145 f-1rep. 3 for rest

D.15 for all four

PART 2

still am unable to do alot of double unders in arow. Have to really work on those.

RD1 1:48 (14,11dbu) RD2 1:58(13,12) RD3 1:50 (14,11) RD4 1;53(18,7) Rd5 2:03 (19,6)

Spider said...

Coach, I'm gone for a week and I'll be doing some workouts on vaca. I'll pick on sunday of next week. Thanks!

Pfeifdog said...

30m/245/6'4"
Part 1
Back still a little tweeked from front Squat drop.
A: 135, 145, 155, 155, 165
B: 155, 155, 165, 175, 175
C: 175, 175, 185, 195, 205 failed 2nd
D: rx'd hands at chest.

lifts felt good was a little timid with going up with my back today.

Part 2 (rested 5 minutes)
3:01 9/25
2:43
3:01
3:31 Broken
3:37 Broken

Great work out/ Part 2 is why is switched over from doing CFFB. My muscle endurance just is not there.

Craig said...

A. 95/95/105/110/115
B. 95/105/115/125/130
C. 125/135/140(2)/140(2)/140(2)
D. 4 x 15. u/b.

5 min rest.
Part II
1:11/1:13/1:15/1:26/1:15

A. felt strong
B. Good speed.
C. matched old 1 RM.
D. hands across chest.
Part 2
skipped on D/u 15 round 4. otherwise not too bad. good speed on burps and BJ's. D/U's were a breeze.

unit said...

A- 135/ 140/ 145/ 150/ 155
B- 135/ 145/ 155/ 155(2)/ 155(2)
C- 155/ 165/ 175/ 185(1)/ 185(1)
D- natural (harop) curls... x4 unbroke
+
no rope so did 5 rounds of 10 burpee box jumps... all bw 25-30sec

~gm2

derb said...

26/m/145

A: 75/75/75/85/85
B: 95/100/105/110/115x1
C: 115/120/125x1(I lowered the weight after this because this movement needs alot of work)
D: UB

I'm going to try to do the second workout early tomorrow morning.

Jenny said...

2010

a1. 85(2.2.1) - 80 - 85 (2.2.1) - 83
a2. 4 x 15
b. 19:45, broken sets
c. 15 lbs x 7 reps/arm x 3

Carrie McG said...

2011
A. 55, 65, 70(2-landed bent), 70, 75
B. 70, 75, 80, 85, 90F
C. 80, 85, 90, 95F, X
D. Complete

notes: R chest wall started to be painful when the weights got heavier, so I backed off. I also have a sticking point of 95 for a power snatch.. something in my technique won't let me go any higher. need to figure it out. no part 2 due to chest wall pain :(

julie Migliaccio/Crossfit Performance said...

2010

A1. 73,73,78(5), 75
A24x15 unbroken
B. 20 min of about 55 reps to 2 ab mats and tons of negatives and static holds.
C. 10lbsx 7 reps x 3sets per arm

BK said...

Aggresive run/row,jump warmup to fire up the engine.
A1;135,140,140,140
A2; UB. The pain on the quads was a mind screw
B: Hit 10 then 9 which is a record for this crocodile. My next attempt was 7 and a 1 then the wall of China came down on my back and singles were all that was left. Had to call it a day with class looming.
Absolutely smoked from the cycle...and lovin the work!

Steve Howell said...

2011
part 1;
A: 111/121/131/141/155x1
B: 121/131/141/155/160
C: 160/165/170/180x2/190x1(pr)
D: subbed for good mornings used #111 for all 4 sets.
10 minutes rest
part 2;
times = 1:18/1:19/1:19/1:18/1:11
total working time = 6:25
* All sets were unbroken.

Lisa M said...

Well I decided it was finally time to jump back in!! And what better day than on a day that we are doing my worst movement.

A: worked up to 85
B: 90
C: 95 failed 100 technique went to hell

tried to focus on technique weird that my muscle snatch felt the best??

D: UB

no time to do part two. Plus working back on slowly

Kyle F said...

2011

A: 95/115/135/145/145
B: 145/145/145/155/155
C: 135/135/145/145/145

Part 2
2:00/2:05/2:00/2:07/1:56

Notes:

Snatch needs work. Did not have my mind in it on part 2. Not happy

Stephen B. said...

2011

part 1:

A.95/105/110/115/120...I'd never done these before...didn't know what to expect...tough
B. 135/140/145/155(2)/145
C.135/145/155(2)/155(1)/155(3)...I rushed the first two sets of 155 which resulted in a good deal of slop...for the third set I took my time and focused on staying tight off the floor with an aggressive third pull...as a result, the last set felt much stronger
D.UBx4...getting stronger, still hurt like hell

rest 15 min

Part 2: fckkkkk!!!

screwed this wod up good...read 10 burpees instead of 15...totally frustrating because I felt real focused and strong on the wod and had no breaks except 2 rd of DUs, which I had to re-do when I missed on 6th rep...burpees, bj and DUs flowed real well and felt great...
felt totally recovered for each round

so, my times (none of which count) with 10 burpees...all UB rounds
1:06/1:10(1 re-do on DUs)/1:04/:58/:58

Andy said...

A. 95/95/100/105/105
B. 115/125/130/130/135
C. 135/145/150/155/165*2
D. 15*4

2:03/2:02/1:58/2:00/1:35

Finally back into this program after getting my big toe broken about 12 weeks ago. I have been dabbling all around crossfit because of limitations the past couple of months. Some of the first double unders and box jumps I have done in about 3 months.

Brent Maier said...

38/6'2"/196

2011:
A MSnatch: 35/40/45/50/55kg (121#) - All 3's
B HHPSnatch: 60/65/67.5/70/72.5kg (160#) - All 3's
C PSnatch: 75/77.5/77.5/80/85kg(x) (176#) - Failed on the 80kg 187# snatch. All PSnatch reps in x2's.
D: 15/15/15/15

8 min rest

Part II: 1:24/1:36/1:54/1:52

Helped coach boys baseball practice after work tonight and got to gym at 8:00. Would have been easy to skip this one but I wanted to hit the burpee metcon. It's 10pm now and I'm beat but it's almost friday dawgs! Ouuuuu

Geoff, we're missing you around here!

Simon Belzile said...

part 1:
A. 65-85-95-105-105
C. 85-95-105-115(0)-115(2)
D. ub

part 2:
21:03
rounds 3 and 5 couldnt do 25 ub doubles unders so i stopped after 4 tries, probably 60 doubles unders on thoses sets

Sean Cummings said...

2011
Part 1:
A. 65, 75, 85, 95, 95 all x3
B. 95, 105, 115, 115, 125 all x3
C. 125, 125, 135, 135 x2, 135 x2
D. All 4 Unbroken

Part 2:
1:31
1:46
1:32
1:26
1:21

Was focusing on technique with Snatch today.

Heavy Evy said...

3 reps for all sets

A. 110#,120,132,142,147
B. 132x5sets
C. 132x5sets
D. UBx2,10/13,10/14

Worked on form tonight with the snatches so I kept the weight at a managable weight. My neck still isn't ight may need some more time off(took Tuesday and Wed off)

part 2 tommorow as ran out of time today,and it may be easier on the neck,then the overhead work

Ben Priestley said...

2011:
p1.
A. 55#, 65, 75, 80, 85
B. 85#, 85, 85, 85, 95
C. 95#, 105, 110, 115-1, 115-1
*D. UBx4

p2.
1:34, 1:32, 1:31. Stopped here

Notes: Musc.Snatches went well, but remaining work was not flowing. Unclear on if there is hip action initiating High Hang Power Snatch or if it's just a tall shrug and drop. Decided it felt better if I was slightly over bar and then could open hips. That's when I jumped to 95#. Between part1.C & D, I rested 1 hour, and then I did my home affiliate's wod. It was For Time: 50 box jumps (24"), 50 Push Press 65#, run 800m. I finished in 6:36, went all out. Because of the extra work, I only did three rounds in part2.

Geoff said...

2011 part 1:
A: 85#, 95, 100, 100, 100
B: 110# - to heavy, 100, 100, 100,100
C: 105, 110, 110x2, 110x2, 110x2
D: all unbroken, hammies felt it

notes: A, B, C - good workout from a technique point of view. Unfortunately, there was a fair amount of pressing during B and C. Third pull not aggressive enough.

Jenny said...

correction to my post:

C. used 10# db not 15#

Jonathan3sinclair said...

2011 from June 15

Part 1 and 2 combined:

A. 40kg, 45kg, 50kg, 55kg, 60kg
B1. 70kg (Cluster X3)
B2. Unbroken X3
C. 15 GHD situps X4 (major struggle, I haven't done these in months)

D. 3 rounds - Averaged 221m per row

hbabs said...

f/30/135

A. 3/45-3/55-3/65-3/65-3/65
B. 3/65-3/75-3/80-2/85-3/85
C. 2/85-1/85-3/75-3/80-2/80
D. Did not do these due to sharp pain in right knee

Scaled to three rounds
R1: 2:18
R2: 2:34
R3: 4:05 DUs were not working out.

sHELLy said...

A1. 80,75,70/85,80,75/90(1),85(1),80/85(1),80(1),75
A2. UB
B. Practiced kipping to abmat
C. Just realzied I missed these. Will do them today - probably with 10#

Thad said...

A. 3/75, 3/85, 3/95, 3/95, 3/105
B. 3/105, 3/115, 3/115, 3/115
C. 3/115, 3/115, 2/125, 2/125
D. Subbed Good Mornings 15/75, 15/85, 15/85, 15/90

Part2.
1:32UB, to conservative trying to make sure all UB
1:15UB
1:26UB
1:18UB
1:29 DU's 11,then UB25

First day back from regionals shoulder still not 100%, feeling better though. Keeping weights light and trying to work on form

Stephen B. said...
This comment has been removed by the author.
Michael said...

2011 - performed 6/24/10 (still one week behind for scheduling reasons)

A. 75, 85, 95, 95, 95 (got ugly, need to make smaller jumps and focus on speed)
B. 95, 105, 115, 125, 130(2) - last set was ugly

C. 115(2),115,125(cadence off),125(cadence off), 125

D. UB

rested ~ 10 minutes.

1:17, 1:17, 1:16, 1:18, 1:17 - this felt great! Finally a piece of these workouts that didn't cripple me.

My snatch needs lots of work. Feels like my weights are way lighter than they should be.

Kevin said...

28.m.6'4''.225lbs

2011-performed on 6/24/10
Part 1:
A: (all x 3)--95,115,125,135,145 (little bit of press on last rep)
B. (all x3)--135,145,155 (landing too wide), 165 (landing wide and last one had a little press), 165 (ditto)
C. 155(3), 165(3), 175(2+1 with some press), 180-F-inj--tweaked something in my wrist and that was it for snatch. Pretty bummed, as I was hoping to get close to a PR. Felt good pop, but still need to work to keep from going too wide.

D. All as rx'd.

Part 2:
2:10 (bricked on DU #25 at around 1:30)
1:38
1:41
1:41
1:40

After first set, took longer rest before DUs. Still finding comfort level with UB stuff. This was a great burner.