Gil Petruska - CF Pensacola
Explosive Lifting Clinic - 2009
Demo - Clean from Blocks
Warm Up:Explosive Lifting Clinic - 2009
Demo - Clean from Blocks
5 Feet to Bar Leg Raises
10 Hip Extensions
10 Jump Squats
10 Hang Cleans (Bar only)
(3 rounds)
Skill:
OHS - bar only
WOD:
75 Kettlebell Swings - M=24k/W=16k
75 Split Jerks - M=75lbs / W=55 lbs
800m Run
5 comments:
Tough!! 16:47 24kg/75#
Yes it was!
20:00 24kg/75#
No sweat for you BIG strong boys...
Good looking Jerks. Remember to HOLD to elevated/locked out Jerk position for 1 sec before lowering in order to engage CORE!
16:52, 24kg/75#. Anything overhead is not my forte. Happy with my time.
Thanks Doug, although I know my lockout was short and did not look good.
Owen
Whoa! That was tough :) I did it alone on Saturday in 18:51 w/ 16kg and 55#. Crazy sore shoulders- love it!
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