07.26.10: NOT A GAME

[sciguy]

WU: Rx'd.
STR: 125# 1RM
WC: Scaled to 75#
Part 1: 30:12
Part 2: 200 SDHP (45#): 7:55
DUR: Just did some stretches.

[Put Up or Shut Up]

1. Dynamic warm-up w/20 KTF (knees to feet; start from kneeing position and jump onto your feet) and 20 jumping pullups.
2. Strength: 5x5 Front Squat (2 mins rest btw sets): 185# for all 5 sets
3. Work Capacity:
A1. 4 rounds- 15 Front Squat (135#), 20 burpees, 800m row. Time- 28:44
5 mins rest
B2. 2 mile timed run. Time- 13:22. Not a great time, but my legs were smoked from all the front squats.
4. 7 min plank hold (PR)- switched positions every 30 secs. Alwyas nice to set a PR.

[bochmaster]

WU: Rx'ed
STR: 1 RM 155#
STR: 3,3,3+ DL at 225, 265 and 300#. Hit 4 reps on the last set
WC: 18:15. I only did 400's due to time restrictions before work this morning. Scaled O/H squat to 105#. Looking back I may have been able to do 115#.
DUR: Skipped

After work I did Elizabeth for the first time (21-15-9 Squat Clean 135# and ring dips). 8:49. I have identified a new weakness...squat cleans

[vertigo]

Warm Up: ROM drills, shot some bball

Strength: form broke at 135#

Work Capacity:

Part One rx'd in 31:05; admittedly did not break parallel on every single rep. Will start supplementing O/H Squats to address this weakness

Park Two rowing rx'd; I forgot to write down my pace but it was around 2:00

Durability: rx'd

Notes: I've starting shooting some basketball before workouts if time permits; it really helps to loosen up and get warmed up; I'd recomend it. Plus, it's fun

[SPARTAN-367]

STR: 205# (PR by 10#)
WC: Did Fat NANCY but started Racked (I don't have strength yet for Power Snatching 115 continously if I drop; I wanted to keep my intensity up)

21:48

Sick PR bro, that's very impressive at your bwt! Was Fat Nancy 5 rounds of 15 OHS and 400m run with vest?

THanks Myth.

I forgot to mention my OHS started racked also I did not get it up to over my head... (again due to strenght issues; 205 is my 1RM Clean and Jerk so yeah)

Yes Fat Nancy is 400m Run then 15 OHS with Vest (it supposed to be done unracked but considering my Snatch strenght is still not sufficient I started racked) (Yeah I did push hard my legs are destroyed today thank god for pullup ladder today)

good job guys! keep it up!!

[jd82]

I always do the Burgener warm-up regardless of doing overhead work that day. Warm up as rx'd.

I only worked to my 1RM which is still an unremarkable 135#. I still like OHS though.

I cut the running and the row from the WC and scaled the OHS to 85# to keep up the intensity, kept the burpees. Finished that in a little over 22 minutes.

In the evening I ran 6 miles. Wish I hadn't considering today's WOD.

[Myth]

THanks Myth.

I forgot to mention my OHS started racked also I did not get it up to over my head... (again due to strenght issues; 205 is my 1RM Clean and Jerk so yeah)

OHS are supposed to start off the rack if you're working on a max effort lift. just set it on your back like you're gonna squat and push press it up to lockout. is that what you did?

[SPARTAN-367]

THanks Myth.

I forgot to mention my OHS started racked also I did not get it up to over my head... (again due to strenght issues; 205 is my 1RM Clean and Jerk so yeah)

OHS are supposed to start off the rack if you're working on a max effort lift. just set it on your back like you're gonna squat and push press it up to lockout. is that what you did?

negative I set it up high and took it off there..

I will do that next time... thanks

[SPARTAN-367]

but whats the idea about push pressing it into OHS aren`t we working OHS Strenght not Push Press then OHS?

And can we choose to push press, press or push jerk it?

Thanks

[Myth]

but whats the idea about push pressing it into OHS aren`t we working OHS Strenght not Push Press then OHS?

And can we choose to push press, press or push jerk it?

Thanks

main reason to push press it up (or any kind of press) is that you set the bar at shoulder level when racked, so that its easy to re-rack once you've completed the set. as opposed to starting with the bar racked way up high, squatting, then attempting to re-rack it. this is dangerous cause you have to walk with the loaded bar above your head to re-rack it. see what I mean?