Trying to get to bed a little earlier after this grid league thing - Full breakdown tomorrow. Won 8/9 races and dominated all of the other teams in the majority of the events to go 3-0 on the season tonight. So far we have won 25 out of 27 races this season, and look to continue on next week!
Class is some #Cardio Today, will be a great session to hit before lifting technique today - Though you can place things however you feel is best for you.
For class - If you know that 10cals on the Assault bike will not be overly taxing for you please self-scale up to 20/15/12.
Extra:
1) Snatch Tech Work:
EMOM12 @ 40-50% Snatch -- 1 Halting Pocket Snatch (Pull off the ground slowly and controlled, stop at 2" off the ground, below the knee and at the pocket - each for 3 seconds - once at the pocket then complete the Pocket snatch. We are working on building the proper balance in the feet and lat + shoulder position at each stop of the pull, then being prepped for an aggressive and fast pull under the bar in the pocket snatch. Go by feel on the weight, you should feel totally in control on these.
2a/b) Choose ONE of the following depending on your weaknesses:
a) Snatch Balance - 6 x 2 @ 65-80% of Snatch - Pause in the bottom of each catch to ensure footwork and balance. This is for people who struggle in the catch position more than the full position (another way to figure this out is to see if there is very little difference between a power snatch max and a squat snatch max you should do this drill).
b) Snatch Pulls - 6 x 2 @ 100-115% of Snatch -- Use straps if possible, and work on a controlled pull off the floor, really drilling shoulder and core position. https://www.youtube.com/watch?v=_IdYjwdwNeY
3) 50 HSPU for time - Ending the day on these will be difficult and slightly frustrating - but forcing yourself to lock out and stay stable on reps when you're tired will be key. Ensure you are under control when lowering if you are kipping - NO HEAD PLOPPING - Remember this cycle's goal is better movement! Sure up weaknesses on the kip if you have them or in body/arm positioning. Try to achieve 30-50 perfect reps. If you know 50 is not a realistic number for you scale the reps back to 30 and do them right.
Another rough week for the shoulders, regardless of what Jeff says.
ReplyDeleteHamstring update: Left hamstring is feeling better. Ice baths are essential. I think I need to hit one of those cryo tubs. Looking forward to a rest day tomorrow followed by Saturday 8am and potentially a championship sunday
Delete#bouldershoulders
DeleteYou can't reference a 'potential' appearance at Championship Sunday and then not show.
DeleteThere are rules.
Did 45% (55#) for the snatches. Get really easy. I probably should have gone up a little. Did snatch pulls with Kenz. Did our first 2 sets at 125 and the last 4 at 135. This is the heaviest I have done for snatch pulls before. I really need to work on shrugging my shoulders up more. Glad Kenz was there today to lift with. Did the 50 HSPU at the end. I forgot to time but based on when I started and ended it was about 9 minutes.
ReplyDeleteFelt*
DeleteDoing the plank with the black and red bands was really hard!
ReplyDeleteVery tiring EMOM- especially bike to lunges....i felt like that was a good way to work my DL, felt my hammies work
Snatches felt good in each position. all done at 95#
Snatch pulls did not feel great at first ( mostly just heavy). Did feel better once Jeff told me to slow it down more. did 3 at 195# and 3 at 205# - definitely something that is good for me to work on
I took awhile to build up to snatch pulls so did not get to do my 50 hspu
Skipped the wod and did the extra work
ReplyDelete1) Snatch- stayed light and focused on feet and bar speed. Really helpful drill used 115 for 6rds then 135
2) Snatch Balance- 155/175/195. Felt good
3) 50 HSPU- 2:13. All strict.
4) Did 750m ski sprint for time. 2:40ish
***good job Grid team!!! See ya'll Saturday mornin
Extra only---little sluggish after TEAM DINNER--won't be partaking anymore #priorities
ReplyDeleteSnatch--95-135
Snatch balance--135-175
Jerks---185-225
HSPU-strict 7:36
Just stumbled across CA$H's profile. This is dynamite...
ReplyDeleteMale
Introduction Joe is a 24 year old sports enthusiast. He grew up in Cleveland, OH playing and watching sports every chance he got. Joe graduated from The Ohio State University with a degree in Accounting. Joe currently resides in Columbus, OH. He would like to thank his family and friends for inspiring him to start this blog.
Amazing
DeleteI feel inspired
DeleteClass was tough today. Survive and advance.
ReplyDeleteStarted with 20 cals on the bike.... that slowly diminished.
Legs were smoked after this. Just did HSPU
50 kipping-3:35 shoulders were dead. This was slow as hell
Fun day of working some weaknesses. Worked on the banded plank holds with Chels and used the red band. Those are rough for me.
ReplyDeleteFor the workout, I tried to channel my #ChampionshipSunday strength to get through... As Jen had forewarned us, this got pretty exhausting by the middle of the 2nd round.
After that, I got to pay my first visit to the Jenny Clinic where she gave me some things to work on to help with my core and shoulder stability. It was a fun time and no doubt I will be sore from this tomorrow!
Did the snatches at 55#, received some great advice from Jeff and Jenny about keeping my focus on a specific target and that helped a lot. I then worked on the snatch balances at 85#. Felt ok on these overall but it became pretty clear that my footwork needs improvement.
Wrapped the day up with some butterfly accessory work. Did 6 sets of 5, which overall felt pretty good but still focusing on not rushing them and not pulling on my last rep. Hope everyone has a happy Friday!
Class was rough! Air dyne was definitely the worst part! Thank god Emily was there :)
ReplyDeleteSnatch work done at #65
Snatch pulls done at 135.. Took videos of myself...because these things are hard to know if u are doing them right ha
Did snatch balances and snatches from the pocket, 65-95 range. Really focused on getting under the bar quick and having good shoulder position.
ReplyDeleteDid the class workout for endurance purposes and also attempted the free handstand holds.
Did class -- Bands Green for first two, green + purple for last two - Definitely challenging. Such a great core exercise.
ReplyDelete20min EMOM -
Cals - 18, 18, 15, 15, 15
Slams - 60lb, 60lb, 30lb, 30, 30
All KB Work done @ 70DL, 53 WL
Very tough - Not sure why but was really struggling afterwards, had a really bad migraine and had to call it a day.
Olentangy Orange Trailblazers… 1-0. 12-0 defeat vs. Big Walnut. Everyone played… not equal amounts but fair amounts… I'll let you be the judge of that.
ReplyDeletehttps://www.youtube.com/watch?v=bsFBYq_h_J0
This sums up The Liberty Football game plan tonight!!!
ReplyDeletehttps://m.youtube.com/watch?v=t0zFmUMeI3c
"Football Friday Night, Football Friday Night"
Delete