Squat Cleans

Thursday, October 8, 2015

Coach Meriah

(11AM) – Chad, Mary, Tom, Bill and me

Warm Up

Run to the fence.  3 round of 10 PVC Good Mornings, 10 Strict Presses (PVC), 10 Front Squats (PVC), 30 lateral jumps over PVC, 100m run.   On good mornings, athletic stance, knees slightly bent, bend at hip and let knees flare out slightly.

WOD

Every 90 seconds for 10 Rounds:  1 Pause Squat Clean (3 seconds at knee) + 1 Squat Clean.  Increase weight as you are able.

Remember to keep your knees back as you lift the bar from the floor, work to keep shoulders over the bar when paused.  The goal today is to reinforce good positions during the pull and strengthen your ability to achieve the correct positions during the clean.  This will also challenge your aggressiveness of your second pull (above knees to hips) especially when fatigued.

My notes:  keep neutral back and head, keep bar close, jump just high enough to get under.  Do not jump forward or land feet too wide.

I worked up from 55#, 65#, 75#, 85#, 95#, 105#, 110#, 115#, 120#, to 125# and felt pretty confident until the last two rounds.  I lost my hook grip on the last round and had to reset.

then

NFT 3 rounds of 10 GHD (or weighted situps), 1 minute weighted Plank, 20 second Flexed Arm Hang (Go for CTB hold or weight if able).

On the first round I did full GHD situps, on the second round I did GHD situps to parallel, on the third round I did weighted situps with a 10# plate.  I used 25# for the plank holds (but had to put a knee down several times).  I held just at chin for the flexed arm hang (the last round was more of a negative).