4

Mobility for ankles, thoracic spine, and hips
Front squats
8 @ 45#
10 @ 95#
10 @ 135#
10 @ 135#
10 @ 155#
10 @ 155#
10 @ 145#

After attending The 2010 Mid-American Weightlifting Championships at WCS Gattone Sports Performance I changed a few things about my technique for this workout. I typically have my elbows relatively closer to my mid-line, but decided to have my elbows a bit more adducted. I felt a little more pain in my shoulders from the pressure and in my wrists from increased extension. However, this did encourage external rotation of my shoulders and drove my elbows up higher (to protect my wrist) which in turn tightened up my thoracic spine. I only tried this on my last set @ 145# as I was thinking of getting more work in the earlier sets and more technique on the last one.

~10min WOD
4 rounds @ 75#
5 Snatch grip DL
5 Snatch grip high pull
5 Power snatch (Floor to power position)
5 Overhead squats
5 Bent Rows

finished with 5 full snatches.

Definitely felt much better and stable with the snatch after watching Courtney and the other at the O-lifting meet. Definitely must externally rotate the shoulder when receiving the bar for the snatch. It just locks the bar into a much more stable position. I was tired after all of that, so doing the snatches really forced me to focus on my technique granted it was only 75#.

3

Grace

5:40

20 seconds slower than my PR.

My cleans were strong, jerks felt a little wobbly.

There are mirrors in the gym I workout at now. I noticed my right heel lift up on the jerk dip. I also noticed this in some old videos I reviewed recently. On another occasion, with Dominik and Amanda my right heel also came up during the dip phase of the jerk.

Are weight lifting shoes to answer to the problem? More flexible ankles?

2

Deadlift

10 @ 50kg
3 @ 110kg
3 @ 110kg
3 @ 110kg + 10#
3 @ 110kg + 10#
3 @ 110kg + 30#

1

20 min AMRAP

10 Goblet squats 60#
10 push-ups
5 pull-ups

14 rounds

14

30# DB workout
squats. presses, rows, deadlifts

13

Power clean off block below knee
5 @ 40kg
5 @ 60kg
5 @ 80kg
5 @ 80kg
5 @ 80kg

OHS/Front squat/back squat (giant set) 10/10/10

3 rounds @ 40kg

12

3 rounds:
bike 4 min
45# DB snatch 10 reps each hand

11

Hex bar DL
10 @ 89#
10 @ 89#
10 @ 135#
5 @ 243#
5 @ 243#
5 @ 243#


50 burpees

10

10 min bike
1/3/5 SHP/PP/PJ
95/135/135/135

resistance band row, tablemakers (10 minutes)

9

Burgerner warm-up
2 x 15 @ 45# muscle snatch

Front Squat
20 @ 45#
20 @ 95#
20 @ 95#
20 @ 115#

2 rounds
treadmill sprint
jump sumo squat floor touch
reverse burpee

8

Burgerner warm-up
Hang Snatch High pull
5 @ 95
5 @ 95
3 @ 135
3 @ 135

Sumo Deadlift
5 @ 30kg + 30# bar
10 @ 30kg + 30# bar
10 @ 30kg + 30# bar + 50#
10 @ 70kg + 30# bar
5 @ 70kg + 30# bar + 50#
5 @ 70kg + 30# bar + 50#

7

Burgerner Warm-up
45, 65, 65

SHP
10 @ 95# 3 rounds

5 rounds
ring dips
jump lunges

muscle ups
5

6

Split Jerks
4 @ 60kg
4 @ 60kg
4 @ 60kg + 20#

Overhead Squat
10 @ 75#
10 @ 95#
10 @ 95#
10 @ 95#

30-20-10
pull-ups
squats

5

30 minutes of running and animals like movements and basic gymnastics.

4

stretching and yoga and pilates

2

Burgerner warm up

Behind neck jerk
3 @ 50kg
5 @ 50kg
4 @ 50kg + 20#

SHP
10 @ 65#
2 @ 50kg +20#
6 @ 40kg +20#
7 @ 40kg +20#
1 @ 50kg +20#

tabata
kneeling ab wheel(7-5-6-6-6-6-6-6)
pull-ups (13-10-10-8-7-7-7-8)

1

Rack cleans (set above the knees)
6 @ 50kg
5 @ 70 kg
5 @ 70 kg

Back squat
10 @ 60kg
10 @ 60kg
10 @ 80kg

cookie
30s on 30s off (3 rounds)
dips
jump squats

20-30 dips
15-25 jump squats

C and J

Clean and Jerk
3-3-3-3-3-3-3
95-135-185-185-185-185-185

3 rounds
25 knees to elbows
15 OH squats @ 95#

Roy

"Roy"

For Time;
5 Rounds

225 pound, Deadlift, 15 reps

20 Box Jumps, 24 inch box

25 Pull-ups

31:49

Constantly Varied

135# front squats off the rack
185# DL's
45# SA DB presses
push-ups
Back extensions
Reverse Hypers
Neck Bridges