6/25/10……FRIDAY
Todays program is designed to build your strength and skill on several lifts. It is important to have days like this one to improve form and technique which is first priority and obviously to improve strength. A coach once said to me “olympic lift ing is just that, OLYMPIC lifts.” people train years and years to perfect these movements to get to the Olympics. Don’t think your going to get these movements down over-night or even months,you must crawl before you walk and crawling to me is practice-practice-practice! As you know Crossfit is huge on the O lifts, you see them in our metcon wods all the time, so if you want to improve your times some day to be faster…..than I suggest you slow it down practice and get stronger! really take time to know what and why you are doing a particular lift, what the names are and more importantly the concept of it all!
“and have freakin fun doing it…lol” thx, TONY
WORKOUT:
start light end heavy-
push jerk 3-3-3-3-3
overhead squat 3-3-3-3-3
hang power snatch 3-3-3-3-3
“unfortunately we are short on racks so beginners start from the floor and advanced will share the rack for heavier lifting.”
WORKOUT:
start light end heavy-
push jerk 3=95# 3=105# 3=#115 3=125# 3=#135
overhead squat 3=45 #3=55# 3=65# 3=75# 3=85#
hang power snatch 3=55# 3=65# 3=75# 3=85# 3=95#
Shoulder almost there.
Nice workout today!
Push jerk: 75. 80, 80, 85, 85
OHS: 45, 50, 55, 60, 60
Power Snatch: 45, 55, 60, 65, 65
Thanks Scott and Tony for the tips.
split jerk 65×3,75×3,95×6 105×3 not happy with the 105 tech)
OHS 45×3, 55×3, 60×3,75×3
hang power snatch 45×3, 55×3, 65×3 , 75×6….tried 80# and failed
LOVED wodding with Lani who happens to be a petite powerhouse!!! and me, just not up to my usual self yet…….however i am SUPER proud of Linzy and Jaz for doing 103#!!!!! way to go gurlz
Ditto to what Yvette said, way to work ladies!
Split Jerk: 3(65#)-3(75#)-3(95#)-3(105#)
OHS: 3(45#)-3(55#)-3(60#)-3(75#)-3(83#)
HPS: 3(45#)-3(55#)-3(65#)-3(75#)-1(85# Had to drop weight, I could only do one @ 85)-3(80#)
To Yvette: loved workin with ya girl, and dont sell yourself short, your a powerhouse in your own right…so keep it up lady, you’ll get to where you want to be!!!
Did 5-5-5-5-5- 80% dead lifts 275lbs each in the morning for strength training.