Submitted by benjamin on Wed, 2013-01-09 21:00
TEST:Vertical Jump Test
STRENGTH:Power Clean 5x3
WOD:"Ben Carr" 3RFT 60 seconds one arm plank right60 seconds one arm plank left 60 seconds bar hold at waist (deadlift) 135/95 (no mixed grip, no hook grip)
Vertical jump: 21.75in
Power clean: to 155lb
WOD: 9:30 -- 30 second accumulated getting into and out of bar at waist.
12.5" vertical jump
up to 73# power cleans, tried 83# but not yet ...
9:35 WOD (73# hold); transitions provided a little rest
nice work! AND nice pun!
Vertical Jump 15" Power cleans: got 3x103 and 1 at 113 - 15# PR! WOD: 9:16 & 98#
Vertical jump: 24.5
Strength: 4x8 weighted vest Bulgarian lunges
Substitute WOD: 3 rounds of 1 min shrimps, 1 min V-ups, 1 min tuck-ups
vertical jump 15"
power cleans 53/73/73/83/93.... wicked rusty but NO BACK PAIN!! :)
WOD, 10:56, kind of a mess.
Vertical Jump - 14", different jumping alongside a pole - want to try it again.
Power Cleans - 3 at 113#, wanted to attempt 123# but ran out of time. 113# was a good weight, started to really feel and understand the pendlay technique at that weight.
WOD - 9:06, deadlift hold with 95# - this was tough. When I first read the workout, I thought SIDE planks. Oh no.... ONE ARMED planks are way different and much harder.
Felt good. So glad to be back, back.
PCleans - worked at 95# so I could focus on hitting the bar and try to get it right with respect to the clean vs. the snatch. worked an extra set or two.
WOD: 9:55, 95#
oh yeah Ian and I tested that today and my vertical jump was 18.5 in