WOD
3 Sets
2 Position Snatch (Floor/Mid) @ 70%
2 Position Clean (Floor/Mid) 70%
Part A
2 Front squats on the min for 12 min (65%)
Part B
With an 8 minute running clock
Run 800M
with the remaining time
AMRAP - HandStand Push Ups
WOD Monday October 18/10
WOD
3 Sets
2 Position Snatch (Floor/Mid) @ 70%
2 Position Clean (Floor/Mid) 70%
Part A
2 Front squats on the min for 12 min (65%)
Part B
With an 8 minute running clock
Run 800M
with the remaining time
AMRAP - HandStand Push Ups
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5 comments:
so beautiful!
One year. My wife is happy that I'm done working on my "mistress".
V
Glenn Pendlay and Jon North gave a seminar to some folks I know in the US. They suggested California Strength's video section for snatch and clean tips.
http://calstrengthacademy.com/?page_id=1493
Here's Jon at the end of a jerk during the seminar.
http://www.davedraper.com/fusionbb/fbbuploads/1286983445-IMG_2406.JPG
Post WOD fuel WOMEN:
Above 16% - 20g PRO;10g CHO
12-16% - 20g PRO; 20g CHO
Below 12% - 20g PRO; 30g CHO
Post WOD fuel MEN:
Above 12% - 30g PRO; 10g CHO
8 - 12% - 30g PRO; 25g CHO
Below 8% - 30g PRO; 40g CHO
% = body fat
Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.
(PRO - protein; CHO - carbohydrate)
Examples of CHO @ ~10g:
little more than 1/2 cup apple sauce
approx 2 oz sweet potato
Absolute magnificent Vic!
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