When I'm in my groove there is no thinking. Everything just happens. ~Ozzie Smith

Tuesday, May 29, 2012

Just Lift it :)

Good coaching morning ;). Great WOD! I love it when people come ready to work and have some fun.

Lifting session: Burgener program - just jumping in here with Andy's guidance. I like this, I like being able to build the confidence here.

Warm up
Joint Mobility

Work
  1. 2 Snatch pulls, 2 Snatch, x5 (55#)
  2. Snatch Balance 5x3 (65#)
  3. Skills trf 5x4 (65#) work on receiving the bar on the back
  4. Clean shrugs 5x5 (115#)
  5. Assist work
  • Back Xtn 15, 15, 15
  • GHD 10, 10, 10
  • Hanging leg raise 10,10,10
  • Chin up 5,5,5
Rest

WOD
Yes, I did do this on purpose, even though there were a lot of lifts today. Sometimes you just have to DL.

Warm up 50%/60/70, 3x3
5/3/1 - Wendler
75%/85/95 1RM(225)

Death by Power Clean ;)!

EMOM
1/1, 2/2, 3/3 etc until failure
Power clean @L3 95#
Push up

10 minutes 10 RNDs + 18 push

Afternoon
500 Swim

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