WOD 09 17 14
P
A. BS 7×4
After review of snatch technique:
B. OTM [7]: 2 Halting Clean Deadlifts AHAP (maintain lumbar extension)
C. OTM [7]: 2 Chinese Clean Pulls – if beginning take it SLOOOW. Focus on technique and timing.
F
A. BS 7×4
B1. OTM [14]: {0:20/0:40} Row for max meters. Record total meters across 7 rds.
B2. OTM [14]: {0:30/0:30} Dolphin Plank Hold
Post times, loads, and comments.
09 17 14
A) 235/225 did only 4 sets, this is the same weight I did Monday but it felt much heavier!
B) 275#s
C)135#s
UPDATE:
A) 245 — came back at 4:30 and redid my squats and got it up to the weight I wanted… lesson is: it’s hard to squat so early in the morning without Kim
A: 225#, felt about right
B: 265#
C: 205#
Have to say the combination of B and C really helped in getting things to feel better for heavy cleans. Did a progression of 1 halting deadlift and 1 high pull at the end and that may be the thing that helps to keep me from pulling early.
P. 2/3/2 – Still catching up on sleep from a rough few days
A. 155. Squatting is always hard in the morning, but this was about just right for this volume at this hour. [7]
B. 185. This was an interesting movement, given I can do the first pull so much heavier than any other part of the clean. Stayed with a weight I could manage every time. [8]
C. 135. Great way to practice opening up all the way during the second pull. I really liked this movement, and was able to see some of the ways I go wrong when turning over. [7]