Buy in:
- Russian Pullup Program
- day 9
- 4,3,3,2,1
WOD:
- Clean (16kg)
- switching every 5 reps
- 5:00 w/ 1:00 off
- 4:00 w/ 1:00 off
* didn't count RPM, just worked the time and on my form
- 1/2 Snatch (14kg)
- switching every 5 reps
- 4 rounds
- 4:00 w/ :30 off
* again didn't count RPM
* form not so good today on the right side - left side was spot on. weird because I'm right handed! banged my right forearm once or twice, may have a bruise later today. argh!
- Bottoms up Clean (12kg)
- Switching every 5 reps
- 2 rounds
- 3:00 w/ :30 off
* this was hard today at the end of the workout. really had to work on TENSION!
* 12 RPM
NOTES:
** just want to note today, how mental this workout is! - last night was back to school night, and I was thinking this morning of what I should have/ could have said! Also I was thinking about how much of the workout I had left, and that I was running late, since the High School bus came late today. So my head wasn't totally in the game today.... argh again!
Buy in:
WOD:
- 1/2 snatch (14kg)
- 4 rounds level 4
- 7l/7r each round
- clean - did the long cycle clean
- 4 rounds level 4
- 1st round: 16kg 8l/8r
- 2-4th round: 14kg 9l/9r, 8l/8r, 8l/8r
- bottoms up clean (8kg)
- 2 rounds level 4
- 1st round: 8l/8r
- 2nd round: 6l/7r
NOTES:
* todays workout was hard - hardest exercise was the clean!!! that surprised me, I thought it would be the bottoms up clean!=)
* first time I've ever done the bottoms up clean, I liked it, but it was hard to hold it a beat at the top - sometimes it tipped over.
* last round of 1/2 snatches, form was beginning to suffer, if I had to go more rounds, I would have dropped to the 12kg.
* when noting each round, number is consistent for both minutes of the round (i.e. clean 8l/8r - consistently cleaned 8l/8r for both minutes of the round.)
