Another 1 hour lifting session with Caleb Ward.

Clean - worked on the 3 point clean technique for the hour. Started with just 95# and worked my way up to 175# doing all 3 clean points back-to-back-to-back. 175 felt good, was able to stay strong in the lift and put in good effort without it being too heavy for 3 repeated reps. I did 175# 4 times at the end for a total of 12 reps @ 175#. I then felt I had a little more in me, I then did the 3 point clean technique @ 185# for 2 rounds, for a total of 6 reps.

For Time:

8 Rounds

10 KB Snatch “5 each Arm” 1.5/1pood -- MOD (green KB)

100m Sprintd

10 Burpee Pull-up -- MOD (green band!!! 1st time)

100m Sprint

Slow and steady!!! 43:09... and proud that I didn't take any breaks.

75 Power Snatch 75#

Cycling for 10 mins pre WOD

15 one arm kb press (26,5 lbs)

30 one arm kb swing (17,5 lbs)

60 push ups

60 sit ups

60 back extensions

Ground to Overhead (GTO) Ladder (i.e., Clean & Jerk)
Start at 135 LBs with 10 LBs increments as you go
20 seconds to lift
10 seconds to rotate to next bar

Result: 165 Clean & Jerk, which was a PR for me, and I did clean 175 LBs, which was also a PR for me.

For Time:

8 Rounds

10 KB Snatch “5 each Arm” 1.5/1pood

100m Sprint

10 Burpee Pull-up

100m Sprint

Row 2011m
5 DL 275#
15 Squat Clean & Jerk 115#
34 KB Swings 1.5pd
34 Burpee
34 CTB Pull Ups
34 Box Jumps

3 rep max squat.

Given 10 minutes to hit a 3 consecutive max. If any one rep in the set is no good, the set does not count, must re-rack and start over

215x3

Placed 3rd 5lbs behind 1st/2nd tie

That was huge for me as my 1 rep max is currently 230 and I really only struggled on the 3rd rep

Etippä päivän ykkösmaksimi!

+@70% Amrap

3 kierrosta
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