02 September 2009

Wednesday....

First day back in the gym since last week. I have been busy with my daughter, and I have been moving since Monday and have not had a chance to make it to the gym. Warmed up with the kettlebell focusing on really driving the hips in the swing and then doing the high pull before the clean and snatch. Trying to get the timing down for the clean. The clean is much easier to do with heavier weight. The hard part is the jerk. I was surprised at the difficulty to perform this correctly. I only did a few jerks, so I am not able to analyze it right now, but I look forward to practicing it.

METCON:


Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

We ran............. holy suckfest...... 21:24
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2 comments:

Scott O'Donnell said...

Rowing probably wasn't much easier. One of my other friends did this one and he ran. Unfortunately (or fortunately) for him, the road he ran on was full of hills.

4/9/09 07:44
Jason said...

I would imagine that rowing was harder actually. Killer on the legs. The 800 was actually the hardest part for me. I just could not get the gas out of the tank as needed.

4/9/09 10:27

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