Warm Up:5 Barbell Burpees - u pick the bar
5 Pull Ups
50 Jump Ropes
500m Row
(3 rds)
Skill/Sport:
50m Sprints
(4 Rds)
WOD:
1 Power Clean off High Blocks
2 Front Squats
1 Power Jerk
(8 rounds) - 2-3 Min rest Between Rds
Weights:
- L1 = M/185 - W/135
- L2 = M/135 - W/95
- L3 = M95 - W/65
1000m Row for time
2 comments:
Great progress today!
-John - much better quickness under the bar
-Adam - I can't believe you have never done this - great front squats! Way to get the depth.
-Christina - much better on F Squats and tremendous improvement in using legs and hips in Jerk.
-Tricey - good adjustment in starting the blocks lower to initiate pull. This will no doubt allow you to keep your arms straighter longer and allow your legs and hips to perform maximum "jump".
Great Fast twitch day for all - especially for those who braved the slow twitch day yesterday! Massive neurological confusion!!! Result = Kcal burn!!
Coach Lane,
Happy New Year! I was looking at weightlifting shoes, but I cannot find a place in town. Do you have any ideas. I am trying to avoid purchasing on the internet.
My second issue is on the deadlift. After I performed the sets today I have soreness in the back by the tailbone mid waist. Is this normal or am I doing something wrong? I will be home the rest of the afternoon and can be reached at 778-8502 to discuss it.
Getting maximum use of the program and starting to see the benefits.
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