How sweet the sound
Of waking up at 5AM
Went to the 6AM class today to get some exposure to different coaches.
Warmed up with some drills running down the length of the gym doing high knees, butt kickers, backwards run, etc
Then 8 min OTM
3 behind the neck clean grip jerk 45#
4 good mornings w/ slightly bent knees
5 in and outs - lie down in the hollow body position and bring your knees to your chest and hands to your feet
Then 2 mins per side of pect/shoulder mobility taking a lax ball and sandwiching it between the wall and the area where your pects meet your shoulder then doing snow angels with the arm closest to the ball.
Then some skill work - 5x10 clean pull
WOD:
Grace
30 clean and jerk 135#
3:14
Came across this video yesterday - interesting alternative to pose running to prevent landing on your heel.
Rich Froning throwing down a 225# Fran in 4:49
ReplyDeleteNeat video. 225# Fran is nuts. I was reading an article yesterday, I forget where, but supposedly maximal power output can be achieved at 30% speed and 50% weight, meaning loads in WODs should be scaled to ~50% of your 1RM. I wonder if Froning can thruster 450#? Since his 225# fran time is better than my 75# fran time...SOB. Anyway, gonna use that 50% of 1RM as a rule of thumb for scaling down movements in WODs when I get back to them.
ReplyDelete