2 rounds of:
200m Row
5 Squat cleans (bar only)
5 Presses
5 Pull ups
200m Run

Max clean and jerk

7×2 Front squat
followed by

3 rounds, not for time, of:
25 Sit ups
25 Russian twists
15 Hollow rocks
20 Back extensions

Post clean and jerk loads and front squat loads to comments.




Check out 18 year-old Olga Zubova’s (-75kg, Russia) positions on her first and last snatch attempts (105kg and 115kg) at the 2012 Junior Worlds. Zubova easily won the Junior World title by a 32kg margin.

(click on photo to enlarge)

To be a good Olympic lifter, a really good lifter, CONSISTENCY is essential. The pictures above, courtesy of hookgrip, look like duplicate slides of the same lift. But, it’s actually Zubova’s first lift (231 lb.) and last lift (253 lb.) in the Junior Worlds competition, and what is so spectacular is that they look almost identical to each other.

“Consistency is the key as long as your technique is pretty decent. Better to be consistently pretty decent than to have perfect technique every once in awhile,” hookgrip

Post thoughts to comments.

Thursday WOD, November 15, 2012

4 thoughts on “Thursday WOD, November 15, 2012

  • November 15, 2012 at 8:01 am

    C&J: 205# as always, form needs some attention
    Front Squats: got up to 245#

  • November 15, 2012 at 3:42 pm

    Clean & Jerk – 230
    Front Squats – 245

  • November 15, 2012 at 5:40 pm

    Clean and jerk: 245# (neck is hurting from the TGU yesterday)
    Front Squats: 225/245/255/265/275/285/305×1 (failed second rep)

  • November 15, 2012 at 5:41 pm

    Clean & jerk- 135#
    Front squat- 180#
    Lots of PR’s this am, good class. Thanks R2 and Curtis!

Comments are closed.