We work on the Olympic lifts and their accessory exercises a lot (they basically comprise all of our regular strength work), but it’s good to know some of you want more. By popular demand, I’m very excited to announce that on Wednesday, March 6th at 6 PM we will begin offering a weekly Olympic weightlifting specific class again. This class will focus entirely on practicing and perfecting the snatch and clean & jerk, and will replace the Basic Training class offered at that time. If you’d like to get a little extra quality time with a barbell, all you need to do is sign up and show up ready to put heavy things over your head.
February 25, 2012
Strength:
Push Press 3-3-3-3-3
WOD:
AMRAP 10:
3 Rope Ascents (no jumping starts)
10 Hand Release Push-ups
15 Air Squats
Compare to 120531
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Push Press: 70kg
WOD: 5+7 Rx
Push-ups got really tough on this one. Great job by everyone in the 6am!
Push Press 37kg
WOD: 5 + 9 rope pulls (lots of room for improvement on rope climbs for me. Did the first 3 rounds with just 1 climb then moved to 9 rope pull-ups).
Push Press: 45kg. I overextend my back a lot when we go overhead and it gets heavy. Failed one set at 45 because of that. Things to work on!
WOD: 4+2 Rx. I fought to not get lapped by James on this one…but damn those rope climbs are fast!
Great work 6!
PushPress: 73kg tough to resist the tempation to jerk it a little.
wod: 6+15 rx
PP: 38kg
WOD: 4+1 Rx.
Great fun, 6 crew!
PP: 59 kg
WOD: 5 Rx
Great start to the week. Good work 6:00!
PP: 50kg – took some time for technique work on this one today.
WOD: 7 Rx
Rope climbs are the best way to start the week! Great work 6:30am!
PP: 76kg (new PR!)
WOD: 4+1 (need to get those rope climbs down…)
PP – 105kg
WOD – 5+2 Rx.
PP: 180# – 3 rep PR.
WOD: 3 rounds even. Rx.
Sure, it’s not that many rounds, but I’m psyched that I had a total of 9 rope climbs in a 10 minute WOD with other movements.
PP: 54kg
WOD: 4+2 RX – rope climbs continue to be my achilles heal, getting better every time though!
Push Press: 65 kg
WOD: 6+1 RX
Great job 5:30!
Push Press: 45 kg for three reps, but I managed one rep at 48 (new 1RM!)
WOD: 4+3 Rx
PP: 50 kg, but there was definitely room for more. 52 next time, at least!
WOD: 3+2, climbing to a piece of tape on the rope. Starting to use the J-wrap instead of the S!!