10
Oct
Friday, 11 October, 2013
Chad, AKA the six AM phenom, killing the pistols and getting home in time for coffee and a bagel.
Workout of the Day:
Weightlifting:
In 15 Minutes: Perform 5 sets of 1 hang squat clean immediately followed by 1 front squat.
Add weight each set, this should be fairly heavy and close to your 1 rm clean.
WOD:
“Grace”
30 Clean and Jerks for time (135/ 95)
Coffee & BACON, you know I don’t eat bagels!
225 – Hang Squat Clean & Front Squat. 2:58 Grace (0:38 PR). I think the hang squat clean made Grace feel light! Great Job to the 6 am Crew.
HSC- last 2@100#
“Grace”- 11:56, Rx, PR
Chad, that is exactly why I planned it that way. Way to go on both, I think that that clean is a pretty big number for you yes?
Kelli, Nice job on your pr as well. I am hoping that that time continues to creep down.
Congrats to Tim P. He went to his Level 1 last weekend and passed!
Where were my 9am peeps? I missed you!
I think it is a big number for me from the hang position(seems a lot harder than the floor!)
225# hang squat clean and front squat. Chad Vaughn would be proud- I had to go to “rock bottom” to get it (see CF journal article Want to Be Good at Oly? May 2013). Grace- 3:19- PR (I have no other time listed). 10 unbroken then “no pause” singles. I will need more unbroken sets to get sub 3 minutes.
Just watched a guy do “Grace” in 1:29 which is exactly one-half of my 2:58. Still room for improvement!