Hang power clean 8 x 1
70kg, 75kg, 75kg, 75kg, 80kg, 80kg, 85kg, 85kg
Metcon: 5 rounds of:
5 squats (185#)
10 GHD sit-ups
Rest 1 minute
Notes: I moved some decent weight on the hang power cleans, but my form wasn't the best. I was donkey-kicking a little instead of reaching full extension. Natural reaction is to land with feet wide, but I focused on landing in the proper position. Front rack position has really improved since the Spring. I really enjoyed the metcon, too. The sit-ups were not difficult at all, but they -- in addition to the short rest periods -- added the conditioning aspect to the workout. I haven't straight-up back squatted in quite some time, so the form was a little off. I had trouble sitting back into the movement and lost my lower back somewhat at the bottom. I was rushing to squeeze in this metcon, so I didn't take enough time to loosen up my hips and hamstrings. My glutes were crazy tight, probably from yesterday's metcon. Tom programmed some "skin-the-cats" for me, as well, but I didn't have time. A great session nonetheless.
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