Thursday, January 16, 2014


15 Minutes of Weakness Work

A. Hang Clean: 4 x 2 @ 75%
B. Clean Pull off 3" riser: 5 x 4 @ 85%
C. Snatch Pull off 3" riser: 5 x 4 @ 85%
*I recommend standing on a 45# plate

A. Shoulder Press: 1-1-1-1-1
B. Push Press: 3-3-3-3-3
C. Push Jerk: 5-5-5-5-5


  1. Pulls:
    A. Hang Cleans: 60#...I could do more weight if I could drop under these more efficiently.
    B. Clean Pull: 85# These felt hard, I think I was trying to pull to high. It was hard getting used to being on the 45# plate.
    C. Snatch pulls: 65# These felt great, too light, actually.

    A. Shoulder Press: I was confused and thought we were supposed to try and go up in weight each set. Paul told me he thought all the sets were supposed to be the same weight. This lift I progressed 45#, 50#, 55#, 55#, 60#. Strict is still very hard for me. My shoulder strength is a big weakness of mine.

    B. Push Press: 65# each set

    C. Push Jerk: I only got three sets in because Paul had to leave and I was the only one in the gym. Paul had also said he thought you wanted us to start from the floor, so I did.
    I started at 85# on the first set, but not thinking, I cleaned each one from the floor. So I felt pretty tired by the second set. I dropped down to 75#, only cleaned from the floor to get started, but that felt too easy. The third set I went back to 80# and it felt just right. But my wrists were really sore by this set, so I'm not sure what I would have done for the last two sets. I feel great on jerks, though. I have no fear of dropping under the bar with these and feel like my form is really good, too. Just need to get stronger. : )

  2. 15 min of weakness-worked on handstands. Wanted to work on MU progression, but my upper body was telling me not too.

    Pulls: A. Did 110# for the hang cleans, these felt really good
    B. Did 135# for the first 2 then dropped to 125#. It is just awkward on the plates for me. But after about the 3rd rd It was feeling better
    C. Did 95# for the snatch Pull, probably should have done more. Little light.

    WOD: Was not sure exactly what we were supposed to do. So I treated it like a bear complex. Did A, B, C all at once increasing weight each round.
    Started off light, because my strict press is terrible. Ended with 85#, should have at least done 95#. Did not drop the bar except in between sets.