Social this Thursday (Trivia)!
WOD 02 13 13
A1. Power Clean* (adv) or Hang Power Clean (nov) 5×3. These are working sets (not warmups). Shoot for >85% 1RM Power Clean weight. When starting from the floor, rest 3-10 seconds between reps. These should not be T&G.
B1. Handstand Hold: Accumulate 2 minutes total (adv: 4 min) in an inverted support. Scale with feet/toes on box is allowed.
C. AMRAP 8 min:
18 HPC (115/75)
18 WB (20/14)
12 HPC
12 WB
6 HPC
6 WB
The above is 1 round. After each round, add 20 lbs to the bar. Score is total reps.
Post times, loads, and comments.
02 13 13
A. HPC wt 135#. They were ugly. Need serious work on hip pop.
B. Two min broken up into four sets.
C. Made it through one full round using 95#. Forearms were pretty fried by end, and I failed at 115 as the last few seconds ticked off clock.
Saw lots of fast(er) elbows today.
Lisa and Gary’s both had really nice improvement regarding early pulls and Lori’s clean was very tight, as usual.
I think most athletes in the gym are now competent weightlifters. If anyone travels in the near or distant future, hopefully you’ll hit up a box on an Oly lifting day so you can compare your/our form with theirs.
I hypothesize that your form will be much better.
I have to say that I think my clean for is finally getting “cleaned” up… Ha!
A. PC at 90#. Some were good, some were sloppy.
B. Check
C. I got through 64 reps with 70#. That stupid 15# bar felt like a cheese grater! And my grip totally went numb/got fatigued just a few reps in.
I <3 wallballs at the arch (no I really don't)
PC at 145 for some sets. Shoulder is still funny.
Ended up 2 reps short of 2 complete rounds. Was whiny about using multiple 5# on the bar for 75# and then about doing wallballs at the arched hole. For my first round of 18 in pretty sure I chased the ball more than I hit my target.