“Gwen”

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

I have something else planned for you guys…...... :twisted:

Ay-carumba.

Something else = choice of:

Saturday WOD (21 DL/800M run - rounds for 20 minutes)
Sunday WOD (30 Muscle ups)
or:

30 HSPU
40 Pullups
50 KB Swings
60 situps
70 burpees
Pack and puppies same exercises but lower reps for each.

I chose this workout with Big Dawg reps but subbed DB presses with 20#db’s and did my pullups as rows on the rings.

30 DB presses 20/5/3/1/1 *ouch*
40 Ring Rows 15/15/7/3
50 KB Swings 25/25
60 situps 50/10
(12:49)

70 burpees - a bunch of doubles and singles…mostly singles.  :oops:
(10:58 )

Total 23:47

Did Gwen yesterday and was quite relieved that it was a rest day…used 95 lbs….

30 Muscle ups in 19:00

most were assisted with a little jump though

I’m gonna do Gwen later tonight, Shadow.

Nice job on the muscle ups, Surfryde.

Did Gwen today with Connor and then practiced C&J.  Did 150 wall balls with Tony.

Gwen:

15 @ 45 fouled about every 3rd rep. Need to work on grip.
9 @ 45—- no fouls except I forgot the 12 rep round….oops
12 @ 50# no fouls
9 @ 50# no fouls

What is the secret to the grip?? keeping my feet in closer so my hands don’t need to be repositioned after the jerk? That seemed to help but not sure it’s the right strategy…

I used split jerk…yay, I got 50 pounds over my head 21 times!

Laura I use a grip that is slightly wider than my shoulders and keep my legs shoulder width that way my arms are on the outside of my knees so they don’t get tangled on each other… so keep arms wider than legs on this but keep a stance that provides stability which is best shoulder width….that should help you with your grip…keep that grip through the whole exercise..

Laura,
Also use the hook grip.  Grab the bar, wrap your thumb around the bar, the rest of your fingers wrap arouynd the bar and grab or go over the top of your thumb.

Ok, thanks, guys.

I’m going to work on the C&J this weekend. I’ll probably miss Saturday’s class because my brother is in town and I have my boss’s wedding reception in the afternoon.

BTW - GD, guess what we started our KB warmup with? 84 burpees. (21-18-15-12-9-6-3)  I didn’t time it. Had to have taken at least 15 minutes