Wednesday, January 15, 2020
McGregor
The hang position is the make or break of the Snatch and or the Clean in this guys opinion. It is the point with the greatest moment of tension and without that tension the energy created from the extension of the hips is literally lost right there on the gym floor. Gross, we don’t want to clean that up! Perfect that position and remember if it ain’t tight it ain’t right.
Have a great Wednesday.
Have a great Wednesday.
So much weightlifting EC 😍
1.) EMOM for 16 minutes Snatch High Pull from Hang @ approx 60%
Note: Directly above knee
2.) McGregor
Note: Directly above knee
2.) McGregor
21-15-9
cal Row
Power Snatch 115/85lb
*3.) 5 x 3 Clean from Blocks @ H 60%
Then 5 x 1 Clean, adding load each round starting @ 60%
cal Row
Power Snatch 115/85lb
*3.) 5 x 3 Clean from Blocks @ H 60%
Then 5 x 1 Clean, adding load each round starting @ 60%
*4.) Every 2 min for 8 minutes 6 Deadlift @ 55%
*5.) Every 4 minutes for 16 minutes 6 Overhead Squat @ 65%
*6.) 10-9-8-7-6-5-4-3-2-1
Dips
Strict Pull-ups
*7.) 30-20-10
Hollow Rocks
Tripod to Headstand
Note: equally distribute weight between hands and head ie. don’t put all the weight in your head.
Dips
Strict Pull-ups
*7.) 30-20-10
Hollow Rocks
Tripod to Headstand
Note: equally distribute weight between hands and head ie. don’t put all the weight in your head.
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Bradley Boockmeier
6:16
Gonna be totally honest, I thought that was gonna be pretty easy. It wasn't :(
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Justin Peterson
2 mile run warmup
Partner WOD with Pauly: 100 Alt DB HPC&J @ 50lbs/10 Alt Pistols. Then: 10-8-6-4-2 Back Squats 225lb, Strict Pullups
11
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Pauly VanderKelen
Jamaica WOD
2-mile jog warmup / Partner WOD with Justin: 100 Alternating DB Hang Power C&J @ 50lbs / 10 Alt Pistols. Then: 10-8-6-4-2 Strict Pull-ups & Back Squats @ 225lb.
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