Sunday 02/01/09

Location: CHS
Time: 4:00 p.m.

Note: The starting time does not take warming up into account. Kiley has open gym at school from 3:00-4:00, and then we will move right into the WOD (WODs in this case) - after all, it is Super Bowl Sunday, and Kiley needs to get home by 5:00. Consequently, I will be arriving around 3:30 or 3:45 to warm-up so I'm ready to go at 4:00. I'll probably also be doing some technique work on the snatch - I sure could use it. Anyone is welcome to join me.

Snatch
7 x 1

Compare to 06/25/08.

Then
"Elizabeth"
21-15-9 reps of:
Squat Clean, 135#/95#
Ring dips

Compare to 11/03/08.


Some snatch videos for instructional purposes:

Snatch
Snatch Instruction, Coach Burgener
Snatch: Jump and Land, Coach Burgener
Snatch: Three Pulls, Coach Burgener
Posted by Phil

3 comments:

Kiley said...

7 X 1 snatch. 45, 45, 45, 65, 65, 65, 65. You might wonder how I got to 65 after doing 45, but it's b/c we only have 10# bumper plates. I suck at snatching.

Elizabeth: 21-15-9 of:
Cleans/Ring dips
First round: 65# and rings were WAY too high (long story).
Second round: 45# and normal rings.
10:34

February 1, 2009 at 8:46 PM
Phil said...

Snatch, 7 x 1
85
95
105
115
125-miss
125-miss
125
135-miss
135-PR
I ended up doing a total of 9 sets, but I knew I could get 125 and was pretty sure I could get 135 - thus the 9 sets. I also have a lot of work to do at snatching - considering my numbers for deadlift, squat, etc, I should have a much bigger snatch. And clean and jerk, for that matter.

Elizabeth
7:30
Using the hook grip makes a difference on saving grip strength, but it takes more wrist/elbow flexibility . . . which I need anyway.

February 1, 2009 at 9:54 PM
chris said...

Skipped the santch part as I had done hang power clean earlier in the day: 145, 150, 155, 160, 165, 170, 175, 180(f)

Elizabeth
15:11

Thoughts:
1) My time went backwards on this one. First time with the ring dips--so much more difficult.

2) Was very cool to work out with a group of other CF-ers. Cool enough to make me get up at 4AM and drive to Omaha every morning???
Probably not. But still cool.

February 2, 2009 at 7:20 AM

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