10 Minutes to practice DU/TU
Technique: EMOM for 10 Minutes:
3 Perfect Squat Cleans (60-70%, perfect)
Strength 1: Alternating EMOM for 10 Minutes
Odd: 5 OHS
Even: 7 Strict Pull-ups or 3 MU
* Goal is to go heavier on the OHS than last week, but only if your technique is sound
WOD: Heavy 'Grace'
30 Clean & Jerks 175#/115#
got my DUs back again. Need to work up to 20+ at a time. TUs aren't on my radar just yet.
ReplyDeletesquat cleans: started at 65# & ended at 75#; felt better on these, not sure I could call them perfect;
OHS - my nemesis; these just punish me in all ways; started at 35#, ended at 55#; feeling better, but not great;
Strict PUs - started out strong, ended with jumping PUs;
Grace
worked 85#, b/c my cleans have been so horrible; I was able to keep really good technique through all 30, so I'm feeling ready to start working at 95# now; Jerks felt easy; did most of them w/a right foot split, and tried a few w/left foot, which is a little awkward....going to start alternating more often; 7:30 time (didn't worry about the clock, just concentrated on my clean technique)
DUs/TUs: Got up to 52 on my DUs, new record for me. Tried a few TUs, just not happening at the moment
ReplyDeleteTechnique: Did these at 85# (60%), felt pretty good on these, just started to feel a little fatigued since I did the Lurong WOD first and did all those squat snatches yesterday.
Strength: didn't do this, ran out of time, squeezed in a few strict pull-ups and worked on my butterfly pull-ups for this weekend
WOD: Stupid Lurong WODs, have to get three of them in before the end of the week, so I did one today instead of Heavy Grace. I hate missing out on what is programmed.
DU: Got 60 in row. Getting a lot more efficient at these. Can't do a TU yet.
ReplyDeleteTechnique: 185# Squat cleans. Was about 75% of my 1RM. I didn't think these were gonna be too heavy, but after round 6 they were getting very taxing.
Strength: 195# OHS/Ring MU. I made it 5 rounds in before I was just wiped. I took a 4 min rest then finished the last 5 sets. Felt strong overhead, but the decent on my squats is what felt heavy. I was able to link all 3 muscle ups for the majority of the rounds.
WOD: 6:00 even @ 175#..... Screw that noise. That was a lot of cleans tonight ( I think over 70 cleans total), my legs and back were pretty toasted by the end. My goal was 6 min, so I'm pretty happy with that. I took my time and wanted to get at least 5 every minute, which worked out for me.