Saturday, July 14, 2012

07/14 WODs

Power Clean 5x3 (add 2.5 lbs to last workout)

Okay, have told myself I need to learn how to do these better.  Did a lot of form work, including using the hook grip (which I had never done before).  I think I got a little better - not every rep was perfect, but some felt amazingly light as I launched the hips.  I setup boxes and did hang power cleans for practice.  As the one video says, if you can't do hang power cleans you can't do power cleans.  So that is where I focused.

Power clean warmup:  8@65#, 5@95#, 3@135#, 2@155#, 1@165# (form broke down, lowered the weight for practice).  I did front squats starting at the 135# weight.

135#x2, 115# 3x5, 135# 2x5

Also did some front squat work to try to strengthen my core and prevent my torso from caving during regular squats.  It has been some time since I've done those.  Wow, forgot how those felt.  But with improved hand position (from the clean practice), I felt pretty solid.  Ended up getting a 1RM despite the lack of front squatting.  Pretty cool!  260#

185 - 195 - 205 - 215 - 225 - 235 - 245 - 260

GPP warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @65#, 10 slow reverse hypers, GHD stuff x10 reps, ring dips, strict pullups on fat bar)

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