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01.13.08 Tuesday

7
Jan

01.13.08 Tuesday

8MOs Prego…. Show off!

Coaches rant:

Just this:

“Winning means you’re willing to go longer, work harder, and give more than anyone else.”

– Vince Lombardi

Lifting points:

In the jerk:  drive the bar from the shoulder to overhead as violent as possible.  Push your self under the bar quick and efficient.

RX
Power jerk- 10min to est. 1RM
Front squat- 2 2 2 2 2

Rx+
Power jerk + jerk – max 1+1, 95% x 1+1, 90% x 1+1
Mid-hang power snatch – 3RM, 95% x 3, 90% x 3
Mid-hang snatch high-pull (flat-footed) – 3 x 6; Heavier than last wk
Front squat – 2RM, 95% x 2, 90% x 2

RX+ Conditioning: 1=45s rest btw 2=30s rest btw
1a) 30s x 3 Lsit hold (total attempts must =30s)
1b) 10×3 KB Thrusters
2a) ME x3 Strict Chins
2b) 7×3 strict hanging leg rise

WOD:

Annie

2 Responses

  1. Lacretta

    Power Jerk at 103lbs
    Front Squat at 128lbs

    WOD as RX’d
    WOD time: 10:13

    Practice:
    Snatch technique
    HSPU