Warmup: Shoulder prehab, Burgener (PVC and weighted)
Beginner:
3 Position Power Snatch (mid thigh, bottom of knee, ground — light); Jerk (light) x3x3
Intermediate:
Mid-Hang Snatch (full squat — medium); Clean High Pull x3x5 (medium)
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Running @ Lannigan
Run 100-200-300-400-300-200-100m
Rest 1 minute between runs except 5 minutes after the 400m?
skipped the 300’s and 400m.
13.8–32—-rest—-28–13.8
@ track with Kyle + Justin (and Gretchen at the end):
100m/200/300/400/300/200/100 rest scheme was 1’/2’/3’/4’/3’/2′
Dunno times, but that sucked. Plus I tweaked my hamstring at the end of the last 100 🙁
sounds like fun. i’ve been wanting to get some track time in. i enjoy sprints. i’d love to join you guys next time if you do it again.
Was this a wod in addition to the oly lifting class?
Nah just something we did on our own.
3-position power snatch: a few sets each at 45, 55, 67, and 77
Seth, Kory, and I had a great afternoon snatch session with Forney! Sounds like the track workout was killer too. 😀
The exact same numbers as Chris G. It was awesome. I finally got the snatch. Muscle ups and snatches, thats all I want to do.
Forney, what was that website again…Puritan what?
Puritan’s Pride
http://www.puritan.com
I recommend the “max EPA” product
CVS’s Odorless Fish Oil is a better deal. If you don’t like taking lots of pills, then GNC has a triple strength that’s just a bit more expensive per gram than Puritan’s Pride, but you’re taking 1/3 the number of pills. If you have a Sam’s Club membership, then the Member’s Mark brand is the best bang for the buck. It’s triple strength, and really cheap per gram.
hang squat snatch: 79, 89, 89
clean high pulls @ 133#
PS: 35#
J: 45#
The snatch is still a bit intimidating, but the jerk was lots of fun!
PS: 3,2,2 37#
J: 37#