Tuesday, 22 November 2011

Training weaknesses- benchmark "Marshall"

Today myself and Tim created a benchmark for ourselves, consisting of things we suck at. Named "Marshall" for obvious reasons, it will be our benchmark wod to do every month or so to improve our times and more importantly our weaknesses. It sucked balls- a sign of a good wod!

WOD- 8am "Marshall"
3 Rounds for time:
-1000m row
-10 Handstand pushups
-20 wallballs  (9kg @ 10')

Tim= 24:14
Me= 28:48

This was honestly one of the hardest things i've ever had to do. I hate rowing. Suck at HSPU's, and combining these movements with wallballs made you hate yourself after 3 reps. In saying that, can't wait to do it again and slash some time!! :)

12pm- Olympic Lifting: Clean & Jerk
Lifting with the boys today, always bound to be some pr's.. not by me though.
7-5-3-1-1
-Deadlift = 130kg
-clean = 90kg
-split jerk = 75kg
1-1-1-1-1
clean & Jerk = 70 kg

I've been attempting all my jerks from the rack position with elbows high (as opposed to elbows under hands/forearms verticle). I am doing this because i know when that weight gets heavier it's going to be harder to keep it on the rack and push from the wrists. It is a wierd feeling jerking this way and i'm still not confident getting under the bar yet as my result shows (20kg less that current PR), but it will come... just have to keep at it.

Mainsite Wod- 1:30pm
"G.I. Jane"
-100 burpee pullups for time
My time= 13:51

Sweaty- that is all.

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