Tough workout. Squat cleans!
Every minute on the minute for 12 minutes, 2 squat cleans. I used 75lbs again, so I've cleaned and then jerked this weight, cleaned it for speed, and now cleaned it to a squat.
This is hard for me and several of them still turned into cleaning into a quarter or half squat and riding it down the rest of the way. But many of them were good. Opening my hands is still a problem for me on cleaning and I need to just do it, drop a few and get over it.
2nd WOD was a 15 minute time limit to get 4 rounds of 14 Back Extensions, 21, PVC OHS, and 28 anchored situps. I didn't finish which exacerbated my "I suck at this" feelings, but my situps were wicked fast. It just takes me forever to do OHS and Jerry really coached me through the Back Extension to get nice movement. Motor planning, motor planning, motor planning. Kinesthetics, kinesthetics, kinesthetics.... But I got it, and most importantly it didn't hurt the next day. So big big :), even if I'm not blazing away at it... YET!
Showing posts with label squat clean. Show all posts
Showing posts with label squat clean. Show all posts
Monday, January 11, 2010
Wednesday, December 30, 2009
WOD 091221 - WOD 091226
Not the best week in the gym. Weather, plowing, kids out of school, gigantic list of undone Christmas chores and of course proofing college essays... Exactly the environment that generates a bona fide biological need to go to the gym.
Did manage 2 WODs Tues and Weds
Tues
3 Squat cleans every minute on the minute for 10min (around 80%)
rest 5 min then
AMRAP 15 min of 6 Dips, 9 box jump(24"), 12 ghd Situp
need to check the WB, but I think I went at 75lbs and pretty much was cleaning and then riding a front squat. Not fantastic, but I was able to keep pace.
Second WOD was a challenge... particularly the box jumps. I know I can nail 24", but I was having trouble and I'm not surprised given that most of the workouts and the shoveling have left me feeling weak in the posterior chain...particularly after the previous 10 minutes of squatting. I was a little off the bumper plate on one in my first round, and then Kaitlin crashed it in the second. I made the conscious choice that injuring myself right before Christmas with a boatload of stuff still to do, was not a good idea. Wrap that pride up in a little package with a bow on it and take off that bumper plate. GHD's didn't feel to great. Sometimes I feel them deep in my sacral area of my spine and I'm not sure why... bad form or just bad back?
Wed
More butt blasting...
“Jonesworthy”
Squats - 80, 64, 48, 32, 24, 12
KB Swings - 40, 32, 24, 16, 12, 6
Pullups – 20, 16, 12, 8, 6, 3
That's a whole lot of squatting... need to check the WB, but I think I was around 21 mins on this one
I was happy with my squat form though which is what needs work. KB swings were at 35lbs and pretty much unbroken other than the 40, and 32 which I broke at 25 each time. Pullups... well, that's going to be a project we'll address in the new year. 'nuf said.
I did try to impose a family WOD on Christmas Day of 5 RFT of 30 situps, 20 squats, 10 push ups and was all but lynched by the pajama crowd. Truthfully, there would have been a necessary adventure picking up the paper carnage first and situps would probably have been in lego spiked carpet. Karolin just borderline sick with a head cold and waking up in middle of the night pretty much put the nail in the coffin.
I can live with it - sort of. There is nothing worse to drag your healthy habits into the hole than several days of close contact with family who can eat anything and have nothing stick to their ribs. Add to that fond memories of all the goodies I used to eat as a kid and disaster strikes.
The first present I opened in my stocking was a pair of batteries for my scale. A powder jacket, base layer jacket and a nice long sleeve shirt will all work well with the compression capris I got for my birthday. No hints needed, next year needs to be as successful if not more so than the last. Pretty psyched that I have a physical 11 January and will get some baseline labs next week. The data should all be better than a year ago, even if I still have a long way to go.
Did manage 2 WODs Tues and Weds
Tues
3 Squat cleans every minute on the minute for 10min (around 80%)
rest 5 min then
AMRAP 15 min of 6 Dips, 9 box jump(24"), 12 ghd Situp
need to check the WB, but I think I went at 75lbs and pretty much was cleaning and then riding a front squat. Not fantastic, but I was able to keep pace.
Second WOD was a challenge... particularly the box jumps. I know I can nail 24", but I was having trouble and I'm not surprised given that most of the workouts and the shoveling have left me feeling weak in the posterior chain...particularly after the previous 10 minutes of squatting. I was a little off the bumper plate on one in my first round, and then Kaitlin crashed it in the second. I made the conscious choice that injuring myself right before Christmas with a boatload of stuff still to do, was not a good idea. Wrap that pride up in a little package with a bow on it and take off that bumper plate. GHD's didn't feel to great. Sometimes I feel them deep in my sacral area of my spine and I'm not sure why... bad form or just bad back?
Wed
More butt blasting...
“Jonesworthy”
Squats - 80, 64, 48, 32, 24, 12
KB Swings - 40, 32, 24, 16, 12, 6
Pullups – 20, 16, 12, 8, 6, 3
That's a whole lot of squatting... need to check the WB, but I think I was around 21 mins on this one
I was happy with my squat form though which is what needs work. KB swings were at 35lbs and pretty much unbroken other than the 40, and 32 which I broke at 25 each time. Pullups... well, that's going to be a project we'll address in the new year. 'nuf said.
I did try to impose a family WOD on Christmas Day of 5 RFT of 30 situps, 20 squats, 10 push ups and was all but lynched by the pajama crowd. Truthfully, there would have been a necessary adventure picking up the paper carnage first and situps would probably have been in lego spiked carpet. Karolin just borderline sick with a head cold and waking up in middle of the night pretty much put the nail in the coffin.
I can live with it - sort of. There is nothing worse to drag your healthy habits into the hole than several days of close contact with family who can eat anything and have nothing stick to their ribs. Add to that fond memories of all the goodies I used to eat as a kid and disaster strikes.
The first present I opened in my stocking was a pair of batteries for my scale. A powder jacket, base layer jacket and a nice long sleeve shirt will all work well with the compression capris I got for my birthday. No hints needed, next year needs to be as successful if not more so than the last. Pretty psyched that I have a physical 11 January and will get some baseline labs next week. The data should all be better than a year ago, even if I still have a long way to go.
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