Melanie Roach is an Olympic weight lifter, mother of three, and businesswoman. She will be competing in the 2008 Beijing Summer Olympic games. In 1998 she claimed the world record in the clean and jerk (113kg/250lbs, since bested). From Zimbio, full article here.
CFFM Strength WOD:
Compare to April 5th, 2010
Snatch Technique!
Warm-up with 3-position drills using pvc, then...
Set 1.) 3-Position Power Snatch from floor
Total reps: one from position 3, one from position 2, one from position 1.
Set 2.) 2-Position Power Snatch from floor
Total reps: one from position 3, one from position 2
Set 3.) Power Snatch from floor x 1
*Repeat this cycle three (3) times. Use light weights and work on perfect form! If form is good you may add weight (+5lbs) each set and cycle the weight from light - to - heavy as you progress from sets 1 to 3.
Then...
"Quickie"
As Many Push Ups As Possible In Seven Minutes
*Everytime you stop and rest on the ground this constitutes a penalty. You must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.
*You can rest in a pike position but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.
CFFB SWOD
Amateur
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 5 lbs to last workout)
Collegiate
Squat 5x1
Press 5x5 (set new PR)
CFFB DWOD
"Tillman"
Complete 7 rounds for time:
7 Deadlifts 315 lbs
1 Full Gasser
15 Pull Ups
*Rest 45 seconds between rounds
Post times to comments.
STARTING STRENGTH SWOD
A. & B.) Squat use 80% of last increase; BP/P/PC use 90% of last increase; DL same as last increase
