If you’d like to get a body composition test done (especially those ending the Paleo Challenge next week), we’ll be having them on Oct.26 and 27. The sign-up sheet will be at the gym today. You need $25 to secure your spot.
Also, I’ll be moving the pullup rig this weekend. If you could lend a hand, please shoot me an email. Thanks!
Snatch Complex
5 x 2 + 2 + 1
Power Snatch + Overhead Squat + Snatch (touch and go)
Clean Complex
5 x 2 + 1
Power Clean + Clean (touch and go)
Mobility
Wu x 1
Group Wu
Snatch complex
5 x 2 + 2 + 1 (power snatch, ohs, snatch)
95/ 95/ 115/ 115/ 135
Felt pretty good this morning but need to extend a little more and land lower.
Clean complex
5 x 2 + 1 ( power clean, squat clean)
135/ 185/ 195/ 205/ 225
Failed the first pull @ 225, for some reason pulled really early with arms, fixed that for the power cleans. Then did the same on my squat lean and landed on toes. Not exactly sure why I did that!!
Great class this morning Marie always love your input on my oly lifts! 🙂
Great work 6 amer’s!
Forgot cash out!
10-8-6-4-2 pushups/ v-snaps
1:13 Fun!
How are everyone’s glutes today??
My quads are angrier than my glutes… although they are pissed off too.
Sad I missed out this AM. 2 of my fav lifts! arg. Stupid cold.
Well, if you are referring to the general area from my lower back to about my knees, its all feeling angry. Very, very angry….. 😉
Just got home from work and the old glutes and hams are quite unhappy with me.. Lol
Mobility
Group WU
Snatch complex
5’s 2 + 2 + 1 (power snatch, OHS, snatch)
25-35-45-55-65 (F the snatch, tried it again and I got it, form was not that great)
Clean complex
5’s 2 + 1 ( power clean, squat clean)
35-45-55-65-75
Cash out:
10/8/6/4/2
Push ups (knee)
Sit ups
=3:01
Great class Marie-Noelle
Can’t make noon class, to many appointments please cancel me. Thanks
I took you out – did you text or call Kevin?
Mobility
WUx1
Group mobility / burgener WU
Snatch Complex
5’s 2+2+1
35-40-45-50-50
Clean Complex
5’s 2+1
60-70-75-85-90
Cash Out
10-8-6-4-2
Sit-ups & V-snaps
2:34
Great Class Thankx Joanna
I love the photo of Karen above. I’m very envious of your OHS form, Karen. Well done 🙂
Nice pic Karen, awesome form!
WUx2
Group mobility / burgener WU
Snatch Complex
5′s 2+2+1
95-95-105-115-125
didn’t get low enough on snatches
Clean Complex
5′s 2+1
135-155-165-175-185
Cash Out
10-8-6-4-2
Sit-ups & V-snaps
I didn’t time it
Mobility
WU x 1
Group WI and mobility
Snatch complex
5 x 2+2+1
Power snatch + OHS + Snatch
35-40-50-55-60
First time doing full snatch…went pretty well considering.
Clean complex
5 x 2+1
Power clean + clean
55-60-70-75-75
Thanks for the tips Jeff!
your form was very good for the first time doing it Mel!! 🙂 smiling coach cause you made it easy! lol
5×2+2+1
Power snatch + OHS + snatch
45,45,65,65,65
Snatch eludes me. Shoulders pop at bottom causing me to drop the bar.
5 x 2 + 1
Power clean + clean
135,155,175,185,185
WU x1 + group WU
5 Reps: Power Snatch (x2) + OHS (x) + Squat Snatch (x1)
45-55-65-70-75
5 Reps: Power Clean (x2) + Squat Clean (x1)
65-75-85-95-100
Cashout:
10-8-6-4-2
Push Ups
V-Snaps
2:38
Mob
Wu
Group wu
Wod
Snatch complex
65,85,105,115,125 pr for ohs and first time doing a full snatch
Failed last 2 sets of full snatch during the movement but was able to do them after I took my time.
Power clean complex
115,135,155,165,175 pr for squat cleans
Cash out 10,8,6,4,2 push ups and vsnaps
Thanks for the pointers on timing Jeff S
Mobility
WU x1
Group WU
5 x 2 + 2 + 1
Power Snatch + Overhead Squat + Snatch (touch and go)
95-95-105-115-125
Clean Complex
5 x 2 + 1
Power Clean + Clean (touch and go)
135-185-185-135-135
Went back to 135 to work on depth for the clean
Mobility
WU X1 (15 reps)
Extra hip, wrist mobility.
Group Warm Up.
Snatch Complex.
45, 65, 65, 75, 75 Felt pretty weak in my rear delts today not sure what was going on there. Awesome TIPs Coach Jeff. They turned out to be super helpful on the last few sets.
Power Clean Complex
135, 135, 155, 165, 185 I think I may have found my “true” max on squat cleans.
Awesome class, Thanks Coach Jeff.
Mobility
Wux1
Group warm up
Snatch complex
1-arm KB snatch & 10,15
Goblet squat @ 35 & 40
The snatches were ugly!
Clean complex
1-arm cleans & squats
20,25,30,35 & 53PR!!!
Thanks Jeff for the tips using 1 arm snatches..much appreciated!
Great class 4:15!
Snatch complex:
65-75(f)-65-55-55-55…. wow these were not working tonight. I will need to work on my snatch (ha?) before the SJ competition or I’m in big trouble. I don’t do snatches well under pressure. (ie, touch & go)
Clean complex (yay!)
75-95-105-115-125(f)-115
oh and on my 65# snatch attempt, I smashed myself in the head with the bar. I was pretty cranky by the time I was done these.
I smashed my nose 2 weeks ago on a jerk. I know the feeling
Snatch Complex:
20-25-30-35-40 >>> As dictated by my OHS weight, although, the most I’ve done in a snatch is 45 (@ CF Open).
Clean Complex:
55-60-65-70-70 >>> I think I’ve cleaned more than this before, but for today, 70 felt plenty heavy.
Great class, Coach Jeff! 🙂 Thanks for the tip re: bar grip. 🙂
WOD 2 of 3 for the week. Happy happy happy! 🙂
Mobility
WU
Group WU
Snatch complex 5x 2+2+1 (touch & go)
Power snatch, OHS, Snatch
15-20-25-30-30
I sooooo need to work on this. I didn’t get 1 snatch right.
Clean complex 5x 2+1(touch & go)
Power clean + Clean
40-45-50-55