WOD:
Burgener warm-up
5 Rounds:
3 high-hang snatches
3 overhead squats
5min Rest
21-15-9:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
Post loads and times to comments.
RESULTS:
Oly lift bias @ 45#. Used a lighter weight to concentrate on form. I was also doing single-arm kettlebell snatches for my WOD, so didn't want to get burned out with the skill work.
Again technology didn't work for me like I wanted...and it's not user error--well, maybe this time it was. No clue what my actual time was since the clock stopped at 3 minutes. I also ripped during the WOD and ran to tape it up so I wouldn't bleed all over the place. I definitely need to work strength and grip of my left hand/arm. It was much tougher to do snatches with my left than it was with my right. I'm guessing I finished below 10 minutes, but since I don't know how long the clock wasn't timing, I'll just say it was over 10 minutes. I also discovered that in order to go "fast" in butterfly pull ups, they have to be smooth. The first set of pull ups were so wild, I couldn't maintain a good rhythm and over rotated several times. Once I slowed down and concentrated on a stable midline for 15 and 9, I completed those pull ups unbroken. Smooth is fast.
RESULTS:
Oly lift bias @ 45#. Used a lighter weight to concentrate on form. I was also doing single-arm kettlebell snatches for my WOD, so didn't want to get burned out with the skill work.
Again technology didn't work for me like I wanted...and it's not user error--well, maybe this time it was. No clue what my actual time was since the clock stopped at 3 minutes. I also ripped during the WOD and ran to tape it up so I wouldn't bleed all over the place. I definitely need to work strength and grip of my left hand/arm. It was much tougher to do snatches with my left than it was with my right. I'm guessing I finished below 10 minutes, but since I don't know how long the clock wasn't timing, I'll just say it was over 10 minutes. I also discovered that in order to go "fast" in butterfly pull ups, they have to be smooth. The first set of pull ups were so wild, I couldn't maintain a good rhythm and over rotated several times. Once I slowed down and concentrated on a stable midline for 15 and 9, I completed those pull ups unbroken. Smooth is fast.
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