WOD
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Posted August 30, 2010 in WOD by Brendan Sonnichsen

Tuesday, August 31, 2010

On a mission

Split Jerk, 3-3-3-3, 180 sec

+

A1. Press, AMRAP @ 95/65# x 3 sets, rest 90 sec
A2. L Pull-up, AMRAP x 3 sets, rest 90 sec

“Sometimes in Olympic weightlifting, an athlete will lift the bar to an appropriate height for the attainment of the movement, but  the result is unsuccessful due to a lack of movement velocity.

It can happen that if strength levels rise and that speed levels diminish it causes the opposite result of what is expected. In other words, power and thus performance falls instead of rising even in conditions that involve a significant gain in strength.

For that reason, it is necessary that the analysis and correction of the movement be based on the speed of the bar and only then consider gains in strength. In the case where speed is maintained, any gain of strength will result in a gain in power performance” – Power and the Olympic Lifts, Charles Poliquin

10 Comments to “Tuesday, August 31, 2010”

  • brendan
    August 30, 2010 at 9:16 pm

    If you ran the 5k on Sunday with class, you ran 5.4k… just so you can update your log books!

  • Mara
    August 30, 2010 at 9:20 pm

    Huh. If only that applied to my run in Steinbach at the park. I’m pretty sure it was still only 4.9.

  • BRad
    August 31, 2010 at 10:30 am

    Split Jerk: went a little lighter and worked on technique
    3@ 135#
    3@ 155#
    3@ 175#
    3@ 195#

    Can’t recall exact other numbers but I think Press was 13/10/7 and L Pullups were 6/5/4

  • brendan
    August 31, 2010 at 12:02 pm

    @Mara
    Everything moves slower in Steinbach on Sunday… make note of that.

  • Michelle
    August 31, 2010 at 12:15 pm

    @brendan
    I knew it! THATs why it took me so long :)

  • Erika
    August 31, 2010 at 12:52 pm

    Split Jerk: 3@ 55#, 3@ 65#, 3@ 75#, 3@ 80#(PR!)

    Press using 35# – 20/13/11
    Did strict pullups, 2/2/1

    I am hoping I will regain the use of my arms sometime today! Had to lift groceries out the back of my truck and my shoulders pretty much cried!

  • BRad
    August 31, 2010 at 1:09 pm

    @Erika
    Nice PR!!

  • MichelleM
    August 31, 2010 at 3:17 pm

    @brendan
    good, now I feel better about my time. The sore muscles seem much more worth it.

  • Erika
    August 31, 2010 at 3:59 pm

    @BRad
    Thanks – my arms are still hurting!

  • Jodi
    August 31, 2010 at 4:43 pm

    Split Jerk: 75#, 85#, 95#, 105# I know I can go heavier, but my technique needs work. I can only wish to look as smooth as Danielle did today :)

    65# press – 14, 12, 10
    L pullups with green band – 5, 6, 6

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