Remember we are incorporating Olympic lifting in each session. Some days it will be the "warm-up", others it will be the main component. Doing so affords us the opportunity to get better and that's really why we do these crazy arse workout anyway, right?
Warm-Up
Hang Full Squat Cleans
65% of your 1RM x2 x5
Workout
For time:
3 sets of 15 reps of
35 lbs - KB Swings
12 lbs - Wall Ball
Ring Push-ups
35 lbs - SDLHP (use the same KB from the swings)
Sit-ups
500M row
CW rockin' the swings...
If you do not have access to bumpers or just not ready to do the Oly warm-up, do 5 sets of the MetCon versus 3. As always, have fun.
Post times, weights, thoughts about the awesome T-shirts Megan designed, who do you think would win in a fight, Superman or Captain America or what ever else you'd like to discuss to the comments section.
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5 comments:
Hang Squat Cleans
145 x2 x5
Metcon - 20:08
sub 53 lbs for swings and SDLHP
CA WOD #3
Front Squat 3 X 5
135, 185, 205, 225 X 2 X 2
Clean Pulls 3 X 3
185, 225, 255
3 rounds - 15:31
15 35 lb KB swing
15 12 lb Wall ball
15 Ring PU
15 35 lb SDHP
15 Ab-mat sit-up
500 m row
i like the focus on the oly lifts. esp during the winter months. but....
why oly lifts as opposed to the slow lifts (dead, bench, squat)??
wouldn't building those up translate to a better oly lifter?
technique is only good for so much if the raw strength isn't there. isn't that what rippetoe says? esp with a novice lifter like myself.
I feel like I should concentrate on bringing up my raw strength numbers in the squat (back, front and overhead), deadlift and pressing movements before moving to perfecting and increasing my olympic lifting technique and loads. but it's your gym, ha!
my two cents anyway.
other thoughts?
we will incorporate the slow lifts, but they will not be our main foucus. we will do heavy squats of all kinds, heavy press (not much benching) and heavy DL.
when i said we will incorporate Olympic lifting in each session...some days it will only be part of the warm-up. for instance we may do SN Bal before we do a slow lift like DL - or we may do CL pulls before we do a slow lift like press.
Does that help?
it does help...but i'm still kind of curious about which to develop first...the slow lifts or the o lifts.
would it not make sense to have a newcomer/intermediate to fitness build up at LEAST an intermediate level of strength according to rippetoe's Starting Strength and THEN go on to learn the o lifts?
As opposed to learning the o lifts while supplementing that with power lifts?
it seems the most efficient way to get good at o lifting would be to build a strong power base (good squat, press and dead) and THEN concentrate on learning the technique of the c&j and snatch.
as opposed to doing both at the same time.
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