Friday, 30 March, 2012

Posted by Mandee on March 29, 2012   |   8 Comments


2 Rounds:

400 Meter indian run

10 Air squats

10 Push ups



Clean and Jerk 1-1-1-1-1-1-1 reps

Michael Lynch 290lbs. Post loads to comments.

Compare to 111202.


A. Hang Power Clean – Build to a 1RM

B. Hang Snatch High Pull. Squat Snatch. – 3.1. x 3 sets; Rest 5:00

C1. Snatch Balance 5 x 3 reps @70% effort; Rest 2:00

C2. Max Effort Vertical Jump 5 x 5 reps; Reset after reach rep; Rest 2:00


WOD Demo with Michael Lynch and Eric O’Connor – video [wmv] [mov] [HD mov]

8 responses to “Friday, 30 March, 2012”

  1. Tracey says:


  2. VOD:
    Thus says the Lord of hosts, Render true judgments, show kindness and mercy to one another, do not oppress the widow, the fatherless, the sojourner, or the poor, and let none of you devise evil against another in your heart. Zechariah 7:9-10

  3. Larry Lowe says:

    Home Gym workout before 24 hours of travel to get to Sydney.

    3 rounds:
    800m run
    15 deadlift @ 225lbs


    This is my go-to workout at the home gym. Not a lot of oxygen in the air to breathe this morning.

    See you in a week or so.

  4. Tim Singleton says:

    Set a 1Repmax PR on clean/jerk at 185. Thankful for good technique training from Tracey/Jake!

  5. Carson says:

    You sure can tell it’s spring break…this place is a ghost town, lol

    135# Clean & Jerk. PR! I’ve been stuck at 130 for a little over a year now. It wasn’t pretty, but with Tracey’s help I finally got there today. Yay!!

  6. Josh Kennedy says:

    Made all 3 powerlifting sessions this week, courtesy of relaxed Spring Break, the only 3 sessions I’ve ever gotten to! (i.e. no need to beat kids into bed on school nights). Learned a heck of a lot from Jake, got to work of some techniques I don’t often get too, and had a good time jaw-boning with folks there.
    Good stuff, my thanks to Mr. Naumcheff for his coaching and cueing. Still plenty I can learn at 40!

  7. Bernard the Milkman says:

    195# PR

  8. Jamie Yells a lot says:

    Failed 160# X 5. Work in progress…need faster elbows and hips that want to drop…frustration will lead to victory!