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General/Competitive 04.25.14

24
Apr

General/Competitive 04.25.14

Prep Work
3 Rds
1Min squat test
10 Wall facing squats
:30 Behind the neck barbell drop

optional additional prep
45/35lb
3 Clean DL
3 Mid thigh clean pull
3 muscle cleans
3 power clean push jerk
3 Split jerks

Oly
3 Position clean and jerk
20 Min to build to a heavy complex
1.High-mid-ground
2.Mid-Ground
3.Ground
Does not have to be a max. If it feels good go for it but don’t force it.

WOD
8 Min AMRAP
20 Diggers
10 Burpees Feet together
2/1 Rope climbs Focus on using feet to assist as much as possible
**** If you are attending the muscle up clinic attack this workout at 70% and save it for tomorrow.
Cool Down 
Mobility
Post results

There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them.– DENIS WAITLEY

 

 

15 Responses

  1. Will

    185 on my jerk… Started with rope climbs/ #35 lb. KB DIGGERS got through 3 full rounds… On my 4th round… Got 2 RCs and 12 diggers on my 4th round

  2. Irina

    Maxed out of my clean! 115×3! Most I have ever done!!
    Those split jerks don’t bother me it’s getting that weight up on my shoulders.
    I love oly.
    WOD
    Started with rope climbs. 3 full rounds and the next rope climb defeated me. So I did 10 burpees to not waste those last 20 seconds. Killer. But I like those burpees! Great job 6 am crew!!

  3. Jim

    Really enjoyed today’s work.
    On the Oly work I got thru all 3 reps at 155#, thanks Andrew for motivating me.
    For the WOD, it kinda destroyed me, I felt let down I only got thru 2 rounds plus 20 Diggers. I had a shoe problem that slowed me down slightly, I did 1 of the rope climbs without a shoe. Used the yellow KBs for the diggers.

  4. jramos1808

    185 on cleans. Wod: started of wit 53’s did 20 unbroken (it broke me 🙂 2nd round did 5 with 53’s then went down to 44’s. was about 10 inches away in my last rope climb to finish 3rd round.

  5. sandra

    Three position clean jerk no pr 135 need to work on spinal alignment and push and holding the end position foot stance for a longer period.
    Wod 4+10 burpees. 26lb kettle bells.

  6. Eterna

    Got to 105 on the 3 position clean and jerks. Couldn’t stick 115 for the high hang on the next round and time was running out so I just did one from the ground and got it. Not a PR but that’s ok.

    Was on my 3rd round half way up the rope when the time ran out.

  7. Tina

    3 position did 115
    2 position 125
    From floor 135… My Oly lifts are feeling very awkward. And I have this fear in the back of my mind that my wrist pain will come back 🙁

    35kb for diggers
    10 burpees
    1 rope climb…rope climbs felt foreign. I should have practiced a few before we started.

    I need some jerk practice …before my wrist was hurt this was a problem for me.

  8. Vanessa Esquivel

    Really enjoyed today’s prep work, I just love squats, any kind of squats! I started with 35 lbs and quickly moved to 55lbs on the 20 min Oly work, stayed there to work on my form. The 8 min AMRAP was tougher than expected. I finally got a little further on my rope climb, 3/4 of the way. Not sure how many rounds I got in, but I don’t feel like I ever fully finished each one bc the rope climbs got the best of me. I’m determined to make that happen next time! All in all it was a fun WOD!

  9. Sarah H

    I got three rounds and 14 diggers in the WOD- it was good but my tummy did not feel to great… For the three position I got to 85lbs. My elbows not not feeling to good… I do enjoy split jerks they are one of my favorites! Glad I made it in- I also kinda liked the feet together Burpees!

  10. Marcos Ramos

    Prep Work
    Like the squat test. The barbell drop is feeling better.

    optional additional prep
    Done

    Oly
    3 Position clean and jerk
    20 Min to build to a heavy complex
    1.High-mid-ground
    2.Mid-Ground
    3.Ground
    Ended up hitting 225 for the high-mid-ground. Went to 245 for mid-ground felt good and after asking B decided to go for a 1rm from the high hang, ended up hitting 280 hhc failed the jerk(should have made it)

    WOD
    8 Min AMRAP
    20 Diggers
    10 Burpees Feet together
    2/1 Rope climbs Focus on using feet to assist as much as possible
    **** If you are attending the muscle up clinic attack this workout at 70% and save it for tomorrow.
    This triplet sucked. Diggers were the kicker. Used 53’s and got 3+2. BTW KB kicked my butt this week.

    Cool Down
    squat test is in full affect.

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