Thursday- Clean Pulls + FSQ + Cleans + Tester
A. Clean Pulls from pins just below knee cap, 3, 3, 2, 2 @ 100% for 3’s, 105% for 2’s, rest 2-3 min **video, make sure you’re loading hamstrings enough in this position, set up should not be super comfortable b/c of tension on hammies.
B. Front Squats w/ chains, 2/min for 10 min @ 70% + chains
C. Cleans, 10 reps @ 73-83%, video each rep and review b/w each rep to self correct **bar path didn’t look too bad but on both these and the snatches I’d like to see you pushing knees back a little more and shoulders out over the bar a little more when bar is around knee cap area
+
3 rounds for time:
Row 250m
21 Wall Ball, 20#
15 Toes to Bar
A. 265x3
275x3 by accident
275x2
B. 225+50# of chains
C.195x4
205x3
215x2
220x1
Was trying to work on covering the bar more, which typically causes an early second pull and a lower point of contact for me. Seemed ok at the 195, kept a higher point of contact on my thighs and the bar stayed close to me body. At 215 and 220 I had to fight for my positions a little more, almost felt like I was more on my toes than usual.
Metcon
10:32
Ugh... I'm out of shape! Lol! I wanted 9 minutes. TTBs felt slow but I was wearing gloves, which make gripping the bar a little tougher, but it was super humid tonight and the bars were really wet. Wall balls felt ok thru 2 rounds, then felt tough on the last round.
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