What is wrong with this bottom position of the thruster, or front squat, or clean? (Hint: elbows, knees, and heels) |
SWOD: Thruster 3rm
Metcon: 5 Rounds for time:
5 Push Presses 135/95
10 KB Swings (Heaviest possible)
15 Abmat Sit Ups
For the push presses during the metcon, the barbell must be cleaned from the floor to start the set. Use the heaviest possible KB for the swings that you can use with good form. The sit ups are on Abmats, but if you want to scale up up to GHD sit ups feel free!
Post weights and times to the comments section! bc
SWOD: 225 x 2
ReplyDeleteMetcon: 8:13 w/ 70# KB & GHD Sit ups
SWOD: 185x3
ReplyDeleteMetcon: 6:58 w/63KB, abmat situps, 135 press,no cleans (injury)
SWOD: Thruster 135 X3, 155X1
ReplyDeleteMetcon: 8:40 W/ 70# and RX'D on push press
3 Sets of:
ReplyDelete50 double unders
50 sit-ups
50 pushups
I forgot my time
Oh yeah, elbows pointed down, knee's heading out and weight on toes and not heals. What did I win. Looking forward to returning to the Compound in April with the end of this mobilization. Wahoooo
ReplyDeleteStrength WOD:
ReplyDelete- Power Snatch: 174x 3,3,3
- Ring Dips: +60x2, +54x3, +48x4
- Barbell Rows: 265x3, 240x5, 215x7
SWOD 185X3, 205X1
ReplyDeleteMETCON 8:40 RXD 62LN KBL
Strength WOD:
ReplyDelete-Strict Press 135x5x3
-3 rounds of: Max rep strict chins/bar dips (no break between movements, 2 min rest between rounds), 15/11, 11/10, 10/9
swod: 125 x3
ReplyDeletemetcon:7:57 scaled 115#push press
53# KB
SWOD: 55x3
ReplyDeleteMetcon: 7:56 55# push press & 26#KB
Swod push press. Worked up to 85 x3
ReplyDeletewod push press 65# sit ups 18# kb
7:05
Swod: 90x3, 95x1
ReplyDeleteMetcon: 12:28
85# pp, 44# kb
SWOD: 205x3
ReplyDeleteMETCON: 70#kb 7:14 Rxd
75lbs x 3 thruster
ReplyDelete65lbs with 35lbs KB for 8:58
SWOD: thrusters 85# x 3rm
ReplyDeleteMetcon: 85# pp, 44# kb: 12:30
SWOD: 75 lbs x 3 thrusters
ReplyDeleteMetcon: 85 lb PP and 35 lb KB in 6:42