buy in:
- 2 rounds
- 10 halos (8kg)
- 10 wall squats
- 10 pushups
WOD:
- 5X3 c&p with pullups (14kg & 16kg)
cash out:
- Snatches (16kg)
- 9 minutes
- 1 round: 1l/1r, 2l/2r, 3l/3r, 4l/4r, 5l/5r
- 4 rounds: 1l/1r, 2l.2r, 3l/3r
- 1 minute or less rest between rounds
NOTES:
c&p
* 1 clean and multiple military presses from the shoulder (page 137 ETK)
* 1st clean and press with the 16kg - the rest with the 14kg
* 2 minute rest between rounds
Snatches:
* did the pyramid just for fun =)
* most snatches were really good form - 1 or 2 banged my forearm
heavy
buy in:
- 2 rounds
- 10 halos (8kg)
- 10 wall squats
- 10 pushups
WOD
- 5X3,5,7 c&p with pullups (14kg)
cash out:
- Swings (20kg)
- dice roll 2 minutes
- 30 seconds on/ 30 seconds off
- felt good, so I did it again (2 minutes) ;)
NOTES:
c&p:
* started off wanting to use the 16kg for the first rung, but could only knock out 2 c&p and knew I would hit failure, so I just used the 14kg all the way through.
* using the 14kg was definitely challenging. especially doing 7 c&p in a row
* clean form spot on today =)
* took a 1 minute rest in ladders 4&5 before I started the 7 rungs of c&p
* rested 3 full minutes between ladders
Swings
* since it's heavy day, I used the 20kg
* all swings 2 handed
buy in:
- 1 round
- 10 halos (8kg)
- 10 wall squats
- 10 push ups
WOD:
- 5X4 c&p with pullups (14kg & 16kg)
cash out:
- Swings (16kg)
- alternating arms each round
- 30 seconds work/ 30 seconds rest
- 8 minutes
NOTES:
c*p
* clean is improving! MUCH less banging of the forearms today =)
* since I use the first ladder as a warm up I used the 14kg only
* all the rest of the ladders I did as follows:
- 1st rung - 16kg
- 2nd rung - 16kg
- 3rd & 4th rung - 14kg
* much better practice this way and NO PUSH PRESSES! =)
* rested 2 minutes between ladders 1 and 2 - rested 3 minutes between ladders 3 and 4
Swings
* very happy with form!
* averaged 18 swings per 30 seconds
* only did one arm swings today- just for fun =)
light day
buy in:
- 2 rounds
- 10 halos (8kg)
- 10 wall squats
WOD:
- 5X3 long c&p with pullups (16kg)
cash out:
- Snatches (16kg)
- 10 minutes
- at the top of the minute:
- 5l/ 5r
NOTES:
C&P
* working on the long clean, most went well, but my press is much harder now with the 16kg-
* with the 16kg- had a few pp's
* dropped to the 30#kb for the 4th and 5th ladder - much better clean and press
Snatches
* went well =)
* really worked on my back swing and the points discussed with Mike the RKC
* still not 100% but getting there!
* 2 rounds I did 3l/3r
* after the 5l/5r - only 20 seconds left till the next round
Overall practice went well. I am still confused what size kb to use for my c&p.
