Thursday, May 8, 2014

Friday 5/9

A. EMOM x 10: Hang Power Clean Hold + Push Jerk
B. Snatch Pull: 5 x 2 @ 105% of 1 RM Snatch
*The Hang Power Clean Hold means you hold the bar in the hang position, just above the knee, for 10 seconds then complete the clean. Feel the position and really emphasize holding everything static and engaged.

Gymnastics: 15-12-9 Strict HSPU
*15 GHD Sit-ups after each set

WOD: 3 Rounds
400 m Run
21 Burpees

1 comment:

  1. **So, I got talked into doing a "revised" version of "Barbara" before I started your work. Keith, Jordan and I did 3 rounds for time of:
    20 pull-ups
    30 push-ups
    40 toes through rings
    50 squats
    The toes through rings slowed us down big time. Took me 32:37

    A. Did these at 85#...they felt really weird at first but by the 6th round I started feeling like I was getting a hold of my form. I was trying to focus sitting in my hams because I felt it a lot in my lower back.
    B. Snatch Pulls @ 90#...they felt awful. My snatch form has definitely suffered over the past couple months.

    My HSPU were kipping since I cannot do them strict. These slowed me down, my shoulders feel weak lately. Had to do the GHDs on a tire, not bad.

    Instead of the WOD, Jordan and I ran 2 miles.