30 clean and jerks 135lb for time
rest 5 minutes
"hurts 2 the core"
3 rounds for time of:
60 sec L-sit
45 lb barbell good mornings, 30 reps
60 ab mat sit-ups
25lb plate back extensions, 30 reps
for l-sit accumulate 60 sec, feet unanchored for sit-ups with soles of feet together (butterfly sit-up)
cindy frog my technique was flawless yeah right i am an amateur i forgot to mention runs on treadmill so that is easier. for hurts 2 core i will probably scale good morning to 20 lb bar to stay true to form messin around with those i found i was rounding my back a lot. you know i have i speed slow and steady you have always been more explosive and powerful, i am sure i probably only do about half of the stuff right but at least i am better looking heeeee heeee.
ReplyDeleteI'm still alive, which is always nice. The core workout seemed to drag, probably because the L-sits nearly became impossible; took me forever to accumulate 60 seconds. I did Grace in 4:46 and the core workout took me 27:14. It kind of sucked having to work around other gym rats to accomplish the core routine.
ReplyDeletegrace in 5:01 first 10 great last 20 sucked. core workout 29:24. yeah l-sits became impossible last set of l-sit took me probably 5 minutes.
ReplyDeletevideo from Olympics to check out:
ReplyDeletehttp://www.youtube.com/watch?v=9FwIDwBDcnA&feature=related
talk about smooth perfect clean & jerk form!