Clean
3-3-3-3-3
(Squat or Power, these should be touch and go from the ground)
For time complete:
1 Rope Climb (15ft) (Sub 3 Pulls from the ground for 1 rope climb)
5 Clean and Jerks 135/95 - 95/65 - 75/45
2 Rope Climbs (15ft)
4 Clean and Jerks 155/115 - 115/75 - 95/65
3 Rope Climbs (15 ft)
3 Clean and Jerks 185/135 - 135/95 - 115/75
For time complete:
1 Rope Climb (15ft) (Sub 3 Pulls from the ground for 1 rope climb)
5 Clean and Jerks 135/95 - 95/65 - 75/45
2 Rope Climbs (15ft)
4 Clean and Jerks 155/115 - 115/75 - 95/65
3 Rope Climbs (15 ft)
3 Clean and Jerks 185/135 - 135/95 - 115/75
First Weight is Rx (M/F), second weight intermediate, and third weight is beginner
All athletes must load their bar for each lift.
Quote:
"There are no secrets to success. It is the result of preparation, hard work, and learning from failure." --Colin Powell
"There are no secrets to success. It is the result of preparation, hard work, and learning from failure." --Colin Powell
6 comments:
The only person you're ever with ALL the time is you. Make sure you get along with them!
7am
Nick C 175, 5:10 int#
Peter W 195, 6:40 Rx
Rebecca R 95, 9:29 int#
6AM
Shoeless 105#/6:40
Alona 105#/10:02 (int)
Jill 100#/7:54 (int)
Michelle 55#/10:29 (1st rope climb)
12:00
Dianne 73/9:52 (65#)1/2 rope climb
Diane :) good form work! 6:58 scale rope rx weight
Manisha 65/10:15 45/65#
5:30
Arieanne 75 4:59 beg RP
Derreck 225 7:43 Rx
Kirill 145 3:59 int
Patrick 195 6:01 Rx
Ryan S 165 4:41 int
Shawna 90 (100x1PR) 6:12 beg
Stephanie C 90 6:31 beg
Taryn 105 7:35 int
ArieAnne - <----I spelled your name right! Nice work keeping your chin tucked and driving up rather than throwing your head back
Derreck-Nice job hitting 225 is a great # especially considering that you muscle cleaned it. Work on dropping under to catch the bar.
Kirill- Awesome job flying up the rope. Keep working on initiating the hip and shoulder at the same rate in the clean
Patrick - The catch is starting to look better. Tim's mobility classes are paying off.
Ryan S - Speed through the middle looked great!
Shawna - PR for 1 Rep nice job! Don't be afraid to aggressive and really drive the bar up!!!
Steph C - Getting better at sweeping through the middle rather than hitching.
Taryn - Way to fight to re-grip so you could hold yourself to the touch-n-go standard
previous results were 6AM/9:30AM, not 12:00...here are the real 12:00 results:
Dedicated nooners
Gavin 115# 6:12 (beg)
Pam 93# 7:48 (Inter)
Same advice for both, work on clean pulls and keep those arms straighter longer! When the arms bend the power ends...trust the hips!
4:30PM
King 185# 8:32 Rx
Regi 105# 11:38 sc
Marci 140#(DL) 8:13 sc
Jill 110# 6:32 (int, rope pulls)
Roman 175# :)(1 jerk away from Rx)
Alex 135# 8:08 Beg
Keith 245 4:59 Rx
Josh 135# 7:16 (int)
Kate 73# 11:12
great 4:30 today:
King- you are strong eliminate the early arm bend and you can be better.
Regi- you were at the pool party today...way to give it your best though. Nice job working on a better position on the catch on the clean(progress made)
Marci--good work on pushing the hip back to initiate the return of the DL.
Roman- Glad you accepted my challenge :)
Alex-great job up the rope-bodyweight ninja!
Keith solid cleans- I might remember when 245 was your Deadlift...just sayin!Focus on being balanced at the heavier weights and getting the hip to fire so you aren't chasing the bar.
Josh- keep working on the set up. Good job from the hang.
Kate-your perseverance was top notch, way to keep trying in the cash out!
7 out of 9 signed in for class at the 4:30...good job!
Post a Comment