SWOD
ME
Below the Knee Power Clean
Warm-up sets: x5 x3 x2
Work sets: x2 x2 x2 x2 x2
Rest time: 3 minutes b/w sets
SE
Overhead Squat
Warm-up sets: x3 x5 (x5 if needed)
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2-2.5 minutes b/w sets
RE
Three sets of:
Barbell Push Press x20
ss w/
Barbell Goodmornings x10 (Heavier)
Rest 1-1.5 minutes b/w sets
CWOD
Power Snatch x 15 reps
Weight: 147#/103# - Cut-off is 3 minutes.
Compare to October 26th, 2011.
Post all results to comments.
7 comments:
power cleans below knee:
warm up:40x5,50x3,60x2
work: 1)80x2 2)90x2 3)95kg- failed on 2nd rep, 4)95kg- failed on 2nd rep. 5)95kg x2 finally.
OHS: 135#x8 for 4 sets across.
RE: 3 sets of
20 x barbell push press
ss/w
10 x barbell good morningswith 95#
cwod: used 60kg. made it to 8th rep with over a 1.5 minutes left. My technique was horrible and couldn't get another rep up. After 3 failed reps, I went down to 95# and did 15 reps within the remainder of the time left over.
worked on technique afterwards to find the faults.
Below the Knee Power Clean
2x65kg,2x70kg,2x72.5kg, 1x75kg, 2x72.5kg
Overhead Squat
Need to work on form and shoulders
4x8x40kg (could have gone heavier)
Barbell Push Press x20
ss w/ Barbell Goodmornings x10
pp - 40kg
gm - 50 kg
Power Snatch x 15 reps
Since the last cycle I go 67.5kg up wit ugly form, went with the lower weight. 45kg in 1:30 felt good and only broke on the 12 rep.
Hang power clean
99 - 109 - 121 - 131 - 141
struggled to scoop my knees fast enough to make good contact. Started to feel better in the 2nd set. Was feeling a little off tonight so it was harder than it should have been to make corrections.
Overhead squat
4x8@82#
really disappointed, but shouldn't be surprised. Haven't done these in a while and I've been neglecting my poor wrist mobility in the right hand.
Push press/good mornings
58# PP/77# GM (1st round 58/99, but GMs were too heavy to go deep enoug, so dropped weight for rds 2 & 3)
Skipped the CWOD tonight - I was dragging ass, so this was fantastic news. I respect power snatches too much to want to put in the half-assed effort I was sure to give tonight.
Hang power cleans: 99, 109, 121, 131, 136
OHS: Right shoulder hurt pretty bad overhead so went lighter than I normally would have: 68#
RE: push press at 68#, GMs at 99#.
No CWOD tonight, which I was also grateful for since the shoulder wasn't feeling super good.
Power Cleans:
99-109-114-119 (failed on 2nd) - 119 (failed on 2nd)
Was pretty excited that I have finally been making contact, only to find out I've been making contact too low..have the bruises this morning to prove it. Wasn't able to concentrate well enough to make the fix last night. Interesting, because sometimes being tired and taking the "brain" out of the equation fixes the problem.
OHS
4x8 @ 77lb
Push press - 53#
Good mornings - 77#
I echo Addi & Kelli regarding the conditioning.
cwod from fri: airdyne x 20 secs
10 ring pu
12:30 - 100 cals on ad
me: 200, 200f, 190,195,195
se: 120 all sets
re:
bbpp: 40#, 60, 90
bbgm: 60,70,90
cwod: 120# - 9 reps
had nothing left- pitiful
PC: worked up to 184
OHS: 142
PP: 110
Good mornings: 130
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