Tuesday 10.26.10

Steffanie getting ready for another rep during Amazing Grace on Saturday.  While this was a jerk, the set up you see here is the same for the push press.  The bar is high on her shoulders, elbows are forward of the bar, her grip is outside of her shoulders, and her posture is upright with a neutral lumbar curve and stable mid-line.

SWOD: 

 Push Press 1rm.  After that, drop down to 65% of your max for the day and do one set of  as many reps as possible until failure.

Metcon:

3 Rounds for time of:

- 15 Hang Power Cleans (135/85)

- 15 Burpees with a forward jump over the bar

WOD Tips:

For the SWOD, work up to a heavy single.  This might be a PR or it might just be the best you can do today.  Either way, after you hit your heaviest single drop the weight to 65% of the highest rep and do one set for maximum reps.  No jerks here, all reps must be push pressed (dip and drive, no re-bend of the knees).  Your score will be your heaviest single weight, and the number of reps completed at 65%.

For the metcon, select your weight for the hang power cleans, which should be a weight you can hold onto for at least 5 reps without putting the barbell down.  Do 15 hang power cleans, and then set the bar down in front of you.  From there, drop into a full six-count burpee.  When you come back up, instead of the normal jump you will jump forward over the barbell and then immediately turn and face your barbell again.  That is one rep.  Complete 15 reps.  Repeat for 3 rounds as quickly as possible.

Post weights, reps, and times to the comments section!  bc