Friday, 11 October, 2013

10
Oct

Friday, 11 October, 2013

Chad, AKA the six AM phenom, killing the pistols and getting home in time for coffee and a bagel.

Chad, AKA the six AM phenom, killing the pistols and getting home in time for coffee and a bagel.

Workout of the Day:

Weightlifting:

In 15 Minutes: Perform 5 sets of 1 hang squat clean immediately followed by 1 front squat.

Add weight each set, this should be fairly heavy and close to your 1 rm clean.

WOD:

“Grace”

30 Clean and Jerks for time (135/ 95)

9 Responses

  1. john

    Chad, that is exactly why I planned it that way. Way to go on both, I think that that clean is a pretty big number for you yes?
    Kelli, Nice job on your pr as well. I am hoping that that time continues to creep down.

  2. Kelly B

    225# hang squat clean and front squat. Chad Vaughn would be proud- I had to go to “rock bottom” to get it (see CF journal article Want to Be Good at Oly? May 2013). Grace- 3:19- PR (I have no other time listed). 10 unbroken then “no pause” singles. I will need more unbroken sets to get sub 3 minutes.

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