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01.13.04 Friday

3
Jan

01.13.04 Friday

Saturday, NO 10am class! Only nutrition.

You know, its only the foundation of your pyramid of power. Be here!

INFO

 Coaches Rant:

Just incase you forgot:

Guiding Principals:
Integrity: Is doing right when no one is watching (your reps)
Respect: Treat everyone well, play fairly
Fun: If you’re not having fun why are you here
Improvement: Keep learning, growing, and getting better everyday
Teamwork: Help each other, cooperate, be loyal to the group
Support: Encourage and motivate others
Positivity: Have a good attitude, rebound from challenges, believe that you can
Discipline: Work hard, be dedicated, commit to excellence
Authenticity: Strive to be the best YOU, you can be
Community: Give back, be a good role model, inspire others
Passion: Do what you love
Humbleness: Check your ego at the door
On a side note LJ is putting in some work:
[youtube http://www.youtube.com/watch?v=H5_sqX63UcY]
RX
Pause jerk + jerk – heavy 1+1, 95% x 1+1, 90% x 1+1 (3 second pause)
Snatch balance – heavy double; 95% x 2, 90% x 2
Back squat – 90% (of WED FS wt) x 3 x 3

RX+
Pause jerk + jerk – heavy 1+1, 95% x 1+1, 90% x 1+1
Mid-hang power clean – heavy 3, 95% x 3, 90% x 3
Snatch balance – heavy double; 95% x 2, 90% x 2
Mid-hang clean high-pull (flat-footed) – 3 x 6
Back squat – 90% (of WED FS wt) x 3 x 3

RX+ No wod: (exactly 45sec rest between sets)
1a) 5×3 man makers
1b) Mex3 DH Pull-ups then kipping
1c) 5×3 Seated BB Press (heavy)

WOD:
Tabata sit ups
60 sec rest then
3rft
10 Power snatches 115/68
10 pistols
10 4’ lateral jumps
Rest 60sec between rounds

2 Responses

  1. Kim

    First – way to go LJ!! You are my HSPU hero!

    Pause Jerk plus Jerk @ 63lbs
    Snatch Balance @ 53lbs
    Back Squat @ 108lbs

    WOD:
    Tabata sit-ups lowest reps = 13
    Then…
    3 RFT
    10 Power Snatches @ 53
    10 Pistols
    10 4′ Lateral Jumps
    Time: 9:21

  2. Lacretta

    Pause Jerk + Jerk/83lbs
    Back Squat/113lbs

    WOD:
    Tabata sit-ups reps = 11

    -Then-

    3 RFT
    10 Power Snatches/68lbs
    10 Modified Pistols
    10 4′ Lateral Jumps

    WOD Time: 11:02