Thursday 03.18.10

SWOD:
Clean and Jerk 1 RM

Metcon:
Tabata Mashup!
The two exercises will be Squat Jumps and Abmat situps

WOD Tips:
For the SWOD, we drilled the clean yesterday, but remember to extend the hips and the legs fully, and shrug the shoulders forcefully in the "jump" portion of the lift. Catch the weight with your elbows pointing straight out in front of you. If you still cannot catch the weight in the full squat, catch it in the power clean and ride the weight down into a full front squat postion (which we worked Monday.

For the metcon, its a round of :20 work with :10 rest, alternating between the squat jumps and the situps. It is 8:00 of work for the entire metcon. If anyone is feeling up to it, try the squat jumps with a 45 lbs bar on your back. Fun!

Post your weights and tabata scores to the comments sections! We are really dwindling in this part, I know there are more of you out there participating then posting!!!! CC

23 comments:

  1. Clean/Jerk: 135
    Metcon: 15 Jump Squats/ 14 Abmats sit-ups

    Nice Socks Nicole, now Craig needs to get a pair.

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  2. SWOD CLEAN AND JERK 135LB,
    SWOD: SQUAT JUMPS AND ABMAT SITUPS 15,14=29

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  3. SWOD CLEAN AND JERK 85LB.
    METCON: SQUAT JUMPS AND ABMAT SITUPS 12,9=21

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  4. Clean/Jerk = 185 lbs
    MetCon = 12 & 11 (23)

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  5. Clean and Jerk- 265. hit 280 on the clean (after 3 tries, but failed on the jerk). I did not go "boobs out" on that one.

    Metcon: squats-17, situps-15 = 32

    I'm also 0-2 on challenges. Bill and Dave killed me in handstand holds. I only lasted :58.
    I did get my one legged squat goal that i wanted for the quarter!

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  6. SWOD: I did several reps with 135 clean and jerk but no max due to knee. Instead I did 275x5 and 295x3 in dead lifts.

    Metcon: (tabata) No air squats, subed in double unders. did 8 double unders and 15 sit ups.

    Challenge: Hand stand hold for 1:13 but Dave beat me. So I quickly re-challenged him on bar dips so I could get a win. (3 sets. 9-6-5)

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  7. hey hey - weight lifting shoes arrived this morning. I'll try'em out tonight and see how it goes. Woohoo!

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  8. SWOD: Clean and jerk 95
    Metcon: 24

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  9. SWOD: Clean and jerk 85
    Metcon: 20

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  10. I am on the road to recovery! few more days before I will be doing light weight for the SWOD! But for now I am only killin' the MetCon: 24.

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  11. SWOD: 65

    Single Unders (due to bad knee) 9
    Abmat Situps 14

    I really want to thank Craig for the support trying to get a "olddiver" in shape. Seems like everything is "BROKE", but I keep tryin.....

    Glad to see the improvement in attendance since Dave gave his pep talk.... :-((

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  12. Clean and Jerk: 185
    Metcon: 13+13=26

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  13. Clean and Jerk: 85 95 clean only
    Metcon: 12+10=22

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  14. Clean and Jerk: practice
    Metcon: 10+9=19

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  15. Clean and Jerk: 75 x 1
    Metcon: 21

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  16. CLean and jerk 65x1 rm
    Metcon: 18

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  17. clean & jerk 95
    Metcon 19

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  18. SWOD: 80
    METCON: 9 and 9

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  19. SWOD: C&J 115 lbs. x 1, then several C&J at 95 lbs. for technical practice. Worked on positioning of feet during the jerk. The shoes are cool.

    Metcon: score = 24 Tried to keep up with Doug on the last round of sit ups, he was screaming along smooth as butter. He got 15 I made it to 13.

    I think the jump squats helped work out the rigor mortis in my hams and glutes from the Tuesday evening death by lunges workout.

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