Pardeemom

My life as a woman, wife and mother.

One hour here, one hour there, one hour here

on September 26, 2014

Happy Friday! I headed to the gym today. We were running over on time so we didn’t do front squats, fine with me.

Friday’s WOD:
A) Snatch: All reps @75%+: 3×2 from high hang, 3×2 from just below the knee, 3×2 from floor (full ROM), 1:30 clock.
Repetition, repetition, repetition. That’s the only way we’ll get better at these. Go up in weight from last week only if your technique was consistently good. Check the video in the comments section for another “how to” on the snatch, this one from Mike Burgener (which is were we get the Burgener Warm Up…) This video is similar to the video from last week but sometimes hearing the same thing from a different person or in a slightly different way can be the thing that flips the switch for you.

B) Front Squat: 3×8-10 @ heavier than last week, 2:30 clock
Try going up in weight on these too but still get 8-10 reps. Push yourself!

C) 5 rounds for time, 15 min cut off
5 Power Cleans, 135/95
10 Shoulder to Overhead, 135/95
20 Lateral Bar Jumps
Notes: Scale as needed but keep the weight the same for the power cleans & shoulder to overhead.

Workout C took me 8:55 to get through. The shoulder to overhead was the killer and I did 60# today.

At 8am I walked for an hour with a friend, then I came home and shoveled horse manure for another hour! After my second shower of the day I’m finally sitting down and relaxing. That will soon be over since the girls have early release today and they are each having a friend over! LOL Truthfully I’m happy they are coming over and the girls are too.

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