Thursday, October 8, 2009

Friday, Oct 9


Gil Petruska - CF Pensacola
Explosive Lifting Clinic - 2009
Demo - Clean from Blocks
Warm Up:
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
at

5 comments:

  1. RoyOctober 9, 2009 at 9:04 AM

    Tough!! 16:47 24kg/75#

    ReplyDelete
  2. AndreOctober 9, 2009 at 9:35 AM

    Yes it was!
    20:00 24kg/75#

    ReplyDelete
  3. Coach LaneOctober 9, 2009 at 1:00 PM

    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!

    ReplyDelete
  4. odogtrieverOctober 9, 2009 at 5:12 PM

    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

    ReplyDelete
  5. AlysonOctober 12, 2009 at 10:39 AM

    Whoa! That was tough :) I did it alone on Saturday in 18:51 w/ 16kg and 55#. Crazy sore shoulders- love it!

    ReplyDelete