April 17, 2012, Tuesday

by

Part A

3-3-3-3-3-3

Squat Snatch (75% 1RM):  Tech Bar, Tech Bar + 10

Part B

30 Wall Balls:  14#

500 m Row

30 Box Jump (30/24):  30

30 KB Swings (53/35):  44#

30 Push Press (95/65):  65#

30 Deadlift (225/135):  115#

=====

Score:  Unknown

=====

Need to tighten core on Wall Balls.  Dumping tension on upward movement.  Need to drive hips and not use arms and shoulders to push the ball.  Push Press became Push Jerk during a few reps.  Need to drive with hips instead of legs.  Let the force radiate from hip instead of quads.

April 13, 2012, Friday

by

20 min AMRAP

300 m Row

10 KB Snatch (53/35):  25#

20 Box Jumps (24/20):  24

=====

Score:  4+6

=====

Resting on top of box jump is more effective.  Exhale before landing to avoid having breath forced out at landing.  KB Snatch is very technical.  Form was bad.  Need to use hips more.

April 9, 2012, Monday

by

Badger

3 RFT

800 m Run

30 Squat Cleans(95/65):  75#

30 Pull Ups:  Black Band

=====

Score:  50:49

=====

Lost focus on last round of Squat Cleans.  Hands not always outside of knees.  On the shoulder rack, need to make sure to roll weight off grip into the shoulders.  Hold weight with fingers instead of full grip to avoid load on wrist.