April 23, 2012, Monday

Blake

4 RFT

100 ft Walking Lunge (45/35):  25# (First 75 ft with 45#)
30 Box Jumps (24/20):  24
20 Wall Balls (20/14):  14#
10 HSPU:  Pike push ups on box

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Score:  38:54

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Wall Balls were much better when focusing on using the hips to drive the ball up.  Need to try Karen with 14#.

 

Also need to reverse the rhythm on the box jumps.  Need to think of the top of the box as the starting position and minimize the amount of energy expended jumping up.  Think of it as a bounce up instead.

April 17, 2012, Tuesday

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#

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Score:  Unknown

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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.