CFF 5:30 a.m. "Graveyard Gang"
Felt a lot better then I thought the day after using the vest and heavy thrusters 2 days ago. I need to constantly remind myself of the little things that will keep me healthy and moving forward - Warm-up and Stretching.
Warm-up
- Parking Lot Sprint
- 10 OHS (dowel rod)
- 10 Body rows
- 10 Push-ups
- Parking lot sprint
- 10 Squat jumps
- 10 Pull-ups
- 10 HSPU
Strength - Power Cleans
3-3-3
3 - 85K
3 - 90k
3 - 100k
FAILED @ 105k
WOD - Burpee bounding
1 burpee then broad jump over barrier then 1 burpee, repeat.
3 min of work - 48
1:30 rest
2 min of work - 28
1:30 rest
1 min of work - 18
94
2 comments:
GET
OFF
YOUR
TOES
You're strong a F**K Pete! Great job cleaning that 100kg...that's HUGE. Your catch is still kind of pelvis-forward though. Practice your catch stance without the bar. From a standing position, just DROP to your 1/2 squat, elbows high, pelvis back as if you're about to do a full squat. Make it as fast as possible, and do it at least a million times during warm ups on days when we're cleaning. This will re-teach your pelvis to be back instead of forward, it'll keep the weight on your heels, there will be world peace, an end to world hunger, and the recession will magically be over; all because you caught your cleans with the weight on your heels.
Awesome Jennie thanks for catching that I have looked at the video multiple times and for whatever reason I couold not put my finger on what was not working right.
Post a Comment