Today’s WOD:
Strength 20 Minute Time Limit
– 8-6-4 Power Clean
– 8-6-4 Press
– 8-6-4 Front Squat
Choose a weight, 1 minute between sets. This is a 4 week program, 3 times per week. So document.
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Straight Helen
- 1200M Run
- 63 Kettle Bell Swings (53#/35#)
- 36 Pull-ups
Good Times!
The key to good mechanics. See your olympic lifts frame by frame. Break old running habits with a 45 minute video analysis session.
September 3, 2010 at 8:17 am
8-6-4
130# PC (+5#)
100# Press (+5#)
140# FS (+5#)
WOD 15:25
Have a great Earl everyone!
September 3, 2010 at 9:09 am
8-6-4
145# PC
110# press
145# FS
WOD 16:42
September 3, 2010 at 9:10 am
8-6-4
Power Cleans 140#
Press 110#
Front Squat 150#
Straight Helen
15:38
September 3, 2010 at 10:07 am
correction 140# P.C.
September 3, 2010 at 11:23 am
PC 135×8, 135×6, 165×4
Press 135
FS 170
WOD 15:05
September 3, 2010 at 12:06 pm
8-6-4
Power Clean 141
Press 101
Front Squats 141
WOD 12:57
September 3, 2010 at 12:58 pm
135
115
165
Wide…11:54
September 3, 2010 at 1:50 pm
8-6-4
145# Power clean
95# Press (had to push press the last rep on 6′s and 4′s…)
155# Front squat
1 round Helen Rx’d: 15:47
6:00 1200m
I think recovery from 5 consecutive days off is worse than recovery from 5 consecutive days on…NO week should have Friday’s workout as the first of the week…it’s just wrong…
[GO BUCKS!!! ;o)]
September 3, 2010 at 5:24 pm
You probably would have done better if you weren’t wearing the scarlet and gray. But fittingly, you did really well the whole WOD and then choked in the bowl game.
September 3, 2010 at 6:40 pm
It’s a good thing you weren’t there with maize and blue…I’da kicked your butt for sure… Just sayin’
September 3, 2010 at 2:07 pm
8-6-4 Power Clean, Press, Front Squat: 125# with improving form @ each workout…again, upping to 135# on Monday
Helen 10:52 w/ 6:23 1200m (moderate pace) & 20# KB Swings
Props to the guys @ 12 p.m. swinging the 53#
September 3, 2010 at 3:01 pm
We all know Helen’s gay not straight.
September 3, 2010 at 7:35 pm
butch haircut
September 3, 2010 at 7:05 pm
Power Cleans @195 7/5/4 – definitely beyond my limit
most of them resembled power curls, not power cleans
body is leaning forward when I start my second pull
dropping down to 175 next week to work on my form
Presses 135 for 3 reps, realized it was too heavy
125 for 6, 125 for 4
Front Squats -running out of time 6 x 145, 4 x 145
WOD subbed 1500m row at 1:57 pace, 53# kb swings, and pushups
(hands in rough shape)
September 3, 2010 at 9:23 pm
PC 120
Press 85
Squat 95
NOT going up in weight yet. Still feels very heavy.
WOD 12:01
September 4, 2010 at 7:39 am
outdoor wod tomorrow @ noon. endicott park in danvers.
bring anything you want to work out with.
always a good time.
kid friendly too