It is going to be a very busy week. So, I may not get my video up as quickly as usual, but I should have some time at the end of the week to get it edited and up.
Warm-Up
EMOM 15
M1: 30 Double Unders
M2: 8 Pull-Ups (Strict, BF, CTB)
M3: 150m Row
M4: 20 Air Squats
M5: 0:15 L-Sit
HBBS
3-3-3
Rest 3:00
315, 335, 355 (2)
These felt a little heavy today, but by the time I got to 355, I felt pretty good. Thought I had a chance, but was too slow out of the hole and failed. This ties my 2 RM.
Power Clean Clusters
3x1.1.1
Rest 0:15/2:00
209, 220, 231
The 209's felt light and easy. The 220's felt better than they have, and the first two at 231 felt pretty good. On the third rep at 231, I had a miserable first pull, made contact a little too low and lost the bar out front. Failed rep. Took 0:15 and hit the last one, but it was a struggle. I really need to work on rowing the bar further into my hips. When the weight gets to 220 or over, my contact point is way too low.
3 Rounds for Even Times Across
250m Row
3 Muscle Ups
50 Double Unders
0:30 L-sit on rings
2:28, 2:40, 3:25 (Uh-oh)
First round went great until I remembered at 0:25 into the L-sit that it was 3 rounds for even time and there was no way that I was going to be able to do 0:30 L-sits unbroken for two more rounds.
Time difference in the second round was one trip-up on double unders and one small break on the L-sit.
Big time difference on the third round was a failed muscle up, another failed muscle up and two small breaks on the L-sits. At least, I went unbroken on the dubs in the third round.
All rowing splits were right at 1:37.
AMRAP 15 @ 85% (As per Pat, work hard to honor the pace!)
6 Sandbag over the shoulder 100 lbs. bag
12 Step Front Rack Lunge 135 lbs. with axle bar
15 AD Calories
10 CTBPU
4 Rounds + 6
This was a lot of fun. I tried really hard to honor the pace and I think I did better than usual. Everything was unbroken. After the muscle up debacle in the previous piece, I was really worried about the CTB, but they went great. Actually, better than ever.
I had to substitute sandbag over the shoulder because we don't have Atlas stones. Yet!
Really solid work. A couple of thoughts on the pulls. Usually when the you are catching the bar low (almost in that "thruster" position for example) a couple of things are going on; one, the bar is too far out in front and two, you're not pulling yourself under the bar low enough. Even in a power clean, you can pull lower than sometime you think you need to.
ReplyDeleteGet the weight in your mid foot to start and keep the lats tight/chest up; the tight lats throughout the lift will keep the bar in close. The goal is to push hard into the ground (think about pushing the platform away from you) and then doubling the speed once you explode; as soon as you begin to change directions you have to activly pull yourself down against the bar. Lots to remember but if nothing else, tighten those lats HARD at the initiation of the lift and drive the feet into the ground.
Thanks for the feedback Pat. I will work on that the next time we do power cleans.
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