090821 Friday “DT”
Strength/Skill Work Burgener warm-up and push jerk review
WOD
Complete 5 rounds of the following for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
Men-135lbs, Ladies-95lbs
ICE Training
Strength/Skill Work Shoulder Press: Find a heavy single then complete 3 sets of 2 reps at 90%
WOD See above only Men-155lbs, Ladies-105lbs
Wow, now I am in a good mood! Can’t wait. Must sleep.
Push jerks felt good. Those hang power cleans killed me…couldn’t keep my grip. I was right, I love this one.
You are referring to exercise, right?
Dang, Tom. I didn’t know you had it in you. Haha.
I just can’t stay away, can I?
PR for 1RM thruster = 90 lbs. Working off a 5RM of 55 lbs. I’ve never done a thruster of more than 55 lbs. Max overhead weight was previously 3RM push jerk of 75 lbs. And, I LOATHE thrusters. I just want my Rx’d Fran.
PR for 1RM power clean = 100 lbs. I can go higher with this power clean, guys, but after the WOD at 6:00 am and this extra stuff…whew.
A great coach is someone who tells you to shut up, forget about how much weigh is on the bar, and stop doubting yourself. I happen to know three coaches just like that…
i can tell i was at least mostly shrugging when i was supposed to last night…owitch! the traps are feelin’ it.
Haha, Matt…the first thing I thought this morning was “ow, my traps really hurt.”
8:27 Jissel 29#
9:28 Kimberly 55#
8:51 Carly 32#
9:58 Wendy 38#
8:51 Ali 23.5#
13:27 Rustan 105#
11:43 Tamara 55#
13:45 Charley 65#
11:29 Mike S. 115#
8:39 MCK 46#
10:00 Kelly (7rnds) 31#
8:42 Karl 100#
11:13 Randy 135#
8:05 Micah 15# dumbbells
12:22 Emily 43#
14:38 J$ 65#
20:10 Corey 155#
18:00 Sean 137#
11:14 Eliz H. 71#
12:21 Amy 27#
11:39 Ryan 38#
9:27 Mark 74#
13:30 Katie 70#
13:20 Shanna 95#
14:29 M3 115#
13:17 Robert ?