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 **I want these to be either from pins or from blocks. I don’t want you to have to lower it down and pause, I want you able to get set up to bar in perfect position and then pull from a static position. If you don’t have pins, set up blocks.
B. Front Squats w/ chains, 2/min for 10 min @ 75% + chains
C. Cleans, 10 reps @ 75-85%, video each rep and review b/w each rep to self correct **cleans looked good. I know it’s relatively low % but 220 looked easy and powerful.
+
12 min AMRAP
75 Double Unders
25 Wall Ball, 20/14#
10 Burpees
Double coaching duty, did not get started till after 8 and stopped before the wod at 10. Super tough training session, everything felt heavier than normal.
A. Played a little with some hip clean pulls while warming up.
185 hip clean pull
225 hip clean pull
265#
http://youtu.be/fYN98eLpEIg (1st rep cut off)
275x2 (straps)
B. These were rough today, 245+ 52# of chains. Got thru 5 sets then failed twice, drop the weight to last weekes weight, did that twice, then finished the last 3 sets at 245.
245,245,245,245,245,225,225,245,245,245.
Mash potatoes all the way after set 3
C. Ugh.
200
215
225
Got pinned back a few times on the 215,
And had a weird rotation thing going on the 225, my left foot moved back with me but my right foot did not, made the catch very uncomfortable on my right knee and right wrist.... It was just a long night I think. Much later than my usual training time. Just gona get some sleep and try again tomorrow.
No comments:
Post a Comment