Fridays workout done with my man Rob C. Started with 3 sets of "the bear" as a warm up at 65/75/85lbs - my first time with it actually so it was quite the warm up. Next came the clean complex - Power clean/Clean/Hang power clean/hang clean/clean 1.1.1.1.1 x 5 with 2 min rest btw. weights were 95/115/135/153/173** failed to get under enough to complete the hang power clean and hang squat clean but completed the final clean at 173 which is a pb for me. On next to the push jerk. I widened my grip a little and focused on dip and driving straight up worked up to 142 but there was a little too much press out at the end. The workout finished off with 3 x 2 push jerk with 80% of best so I went with 105 for tech purposes. Very pleased with my cleans but still need to work on speed pulling myself under as I certainly pulled it high enough on the hang power clean and hang clean.
Saturday the OPT wod was intervals of burpees and running, chin ups and running and then running. I opted to stick to my original plan from a few days ago and do olympic lifting with a snatch focus and then finish with the intervals. I started with snatch balance practice with just the bar followed by 1+1 x 5 of power snatch + split snatch at 71/76/81/86/95. The attached video is the split snatch of 95 on it's own. I then moved on to OHS working to a heavy single.
81/85/95/100/110/115(f) the 110 was a new PB!
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment