Tuesday
Tuesday, August 31, 2010 at 2:20PM ;)
Michelle - innovative solution for weighted pull-ups!
Squat Snatch 1-1-1-1-1-1-1-1-1-1-1-1
"Beginner" - just snatch a lot. PSn + OHS is ok.
"Advanced" - work up to challenging weight - that's 1st set. Go up 5 lbs each lift after that until the first miss (miss counts towards the 12 sets). Drop the weight 10 lbs & do a rep. If successful - go up again by 5 lbs each rep until miss. Go on until reach the last set, then
Post the lightest & the heaviest Snatch loads to comments.
;)
Donkeykick - jumping excessively while performing Snatch, Clean or Jerk. 1-2 inchess off the floor is plenty with enough practice - although it doesn't make as much cool noise - the lifts will be heavier!
If you have tight shoulders - watch & learn. If you're tight (if your name isn't Stacy - you are) - follow MobilityWoD!
Reader Comments (21)
Heather, great look? right? LOL
awesome, I get to be the "don't do this" guy with my donkey kick.
HAPPY BIRTHDAY ROB O!! Good call on the WoD for Rob Leo - His favorite!!
Ron why did you call yourself out - NO ONE knew that was you ;)
Britt, who else wears those lame blue socks? Hint: It's Ron Murray.
Don't donkeykick & you won't be that guy. Simple, huh?
And there's only one pair of Romaleos at our gym, people would've figured out who the owner is, Jon.
Britt - lol, as if...
Jon - **** ***
Leo - "don't donkey kick" - if only it were that simple.
Ron - it actually is. That's how I fixed mine & will fix yours starting TODAY!
Leo - TODAY! I'm game, which might just work out, repairing form that is as my shoulder is still a bit tender (because I'm a pansy).
Is kicking donkeys ok?
Hey gang:
I'm planning to come back to Florida next year to run the Warrior Dash on Saturday Jan 29. It costs $40 and that includes a T-shirt, free beer after the race, and a cool warrior helmet. Check out www.warriordash.com for the course obstacles and video footage of past races. I've already signed up for the 10:30 am wave. Hope to see you there!
Awesome Lisa! I'm going to do that as well, with some people from work, and I think Michelle has joined the Club as well. We're trying to come up with a theme...any tips?
Lisa - I'll probably sign up too after we come back from Cali.
Ty - I thought that was what donkeys are for!
BW 201
No tumbling today.
Snatch
165/1, 170/1, 175/1, 180/1, 185/1, 190/f
180/1, 185/f
175/1, 182/1, 187/1, 190/1, 192/1 pr, 195/1 pr, 197/f
A couple extra sets - somehow with the use of the small plates & 12 sets of warm-up it just all lined up.
Good day. Best snatch/bw ratio ever! Almost at BW!
Leo - Donkeys are for showing Ron how to kick...
Good job on the snatching!
Snatch:
135/1
140/1
145/1
150/1 PR
155/1 PR
160/f
150/1
155/1
160/f
150/1
160/1 PR
good day
MobilityWOD for warmup as I was pretty tight this afternoon
then snatch went 155/160/165f/155/160/165/170f/160/165/170/175/185f/185 PR
175 was technically the end of the official
WOD so that's what I posted however felt
pretty good and went for 185 PR.. Glad I did!
Gonna try the mobility wod every day for
a couple of weeks as my left shoulder has been bothering
me a while and I'm inflexible in general..
The mobility exercise here, and the one you posted on Facebook really seemed to help. I'll be working those in every day for sure, need to work on my shoulders.
83/1, 88/1, 93/1, 98/1, 103/1, 108/1, 113/1, 118/f
108/1, 113/1, 118/1, 123/f
BW: 198 (tubby tubby)
Squat Snatch:
95/1
115/1
125/1
135/1
140/1
145/f
135/1
140/1
145/f
140/1 (I only went back 5# on this lift)
145/1
150/f
65/95/ 115/120/125/130/135/140/145f/135f/125f...and I stopped. I did however PR at 140#.
Squat Snatch:
Started at 65 ended at 95.