i like that your post the WOD’s earlier. For me it will get me to come if I was on the fence about putting in an extra day. Nice programming coach. Regardless of what this sounds like it was very impressive watching Jeff do those Pull ups looked like spealler the butterfly kip is very graceful. yet another thing to learn
Wow! Thanks for the compliment! I greatly appreciate it. I will be working out in the 6 am class tomorrow 4/25 so I’ll see all you early risers in the morning.
Hang Clean- 3/3/3/3/3 (Max Effort) – 75/95/105/115/115
I was a little disappointed – I had no problem getting the bar up, but rather exploding low underneath and maintaining form. Must work on that.
3 RFT of: 10 ea. Pitols/10 HSPU/250M Row/10 Box Jumps (30/24″)/25 Double Unders – 12:57. Ripped right through this – all DU’s were unbroken.
One thing I notice a lot with people’s hang power cleans is that they try to push the bar off their thighs with a violent push forward. The bar tends to go forward (because you just pushed it there). You have to jump forward to catch the bar in the squat. The secret is to jump straight up with the bar… and not to push the bar forward.
This is better, but I would recommend taking out the high start down into the jump position and just start at the jump position (it is harder to get more weight, but it is easier to get the form).
gymnastics was carazzy today. Feet in the puke bucket spinning around, muscle up work, flipping out from the L sit, handstand walk, reverse burpy HSPU. My forearms and shoulders are shot.
i like that your post the WOD’s earlier. For me it will get me to come if I was on the fence about putting in an extra day. Nice programming coach. Regardless of what this sounds like it was very impressive watching Jeff do those Pull ups looked like spealler the butterfly kip is very graceful. yet another thing to learn
Wow! Thanks for the compliment! I greatly appreciate it. I will be working out in the 6 am class tomorrow 4/25 so I’ll see all you early risers in the morning.
Tabata – Sprint
Hang Clean- 3/3/3/3/3 (Max Effort) – 75/95/105/115/115
I was a little disappointed – I had no problem getting the bar up, but rather exploding low underneath and maintaining form. Must work on that.
3 RFT of: 10 ea. Pitols/10 HSPU/250M Row/10 Box Jumps (30/24″)/25 Double Unders – 12:57. Ripped right through this – all DU’s were unbroken.
One thing I notice a lot with people’s hang power cleans is that they try to push the bar off their thighs with a violent push forward. The bar tends to go forward (because you just pushed it there). You have to jump forward to catch the bar in the squat. The secret is to jump straight up with the bar… and not to push the bar forward.
Miranda does this with her hanging power cleans:
http://www.youtube.com/watch?v=EV4QXvD0HA0&feature=related
This is better, but I would recommend taking out the high start down into the jump position and just start at the jump position (it is harder to get more weight, but it is easier to get the form).
http://www.youtube.com/watch?v=Da1axAh815s
gymnastics was carazzy today. Feet in the puke bucket spinning around, muscle up work, flipping out from the L sit, handstand walk, reverse burpy HSPU. My forearms and shoulders are shot.
Tabata Sprint
Squat- WU- 5@45/135/3@185 WS- 5@225/3@255/1@270
Tabata Tire Flip- 5/5/4/4/4/3/3/3
Bench- WU- 5@45/3@135 WS- 3×5 @ 175lbs
Warm Up tabata sprints
Hit the KettleBell WOD with Eddie and Moises. Great job Baby!! You beat me today.
Kb Grace – 30 Clean and Jerks for time @ 24k. – 4:14 Rxed
6 RFT of 200m Row/ 20 KBS @ 12k/ 15 Goblet Squats/10 Push Press – 21:58.