Sunday 29 Jan 12

CFDC

Overhead squat 10-10-8-5-5-5-5

20kg-40kg-50kg-60kg-70kg-80kg(f)-80kg(pr)

Clean pulls 3 x 3

70kg, 80kg, 80kg

Metcon: Partner shuttle runs x 2

Then, 5 minute AMRAP of:

Hang power cleans (75#)
Push-ups

Notes: Lots of great stuff going on today. Overhead squats felt as good as they ever have. I felt open in the hips and thoracic spine and strong in the legs. I failed my first set at 80kg (~176#), but regrouped and established a new personal record on my second set. This is huge progress. Second time this work working pulls, this time with a clean grip. Biggest difficulty for me is pulling off the floor. I feel as though I'm losing my back position somewhat. Overall, I'm getting nice extension on the pull and am hoping it will translate over to my full clean. The partner shuttle runs turned out to be major conditioning. I was the anchor man for my team and ended up in a dead sprint at the end trying to race another team's anchor man. Tom then grabbed a few of the "competitors" for a second conditioning piece. His idea was a short, 5 minute couplet, but with no rep scheme. The idea was to go just shy of muscle failure on each movement and then to transition as fast as possible to the next movement. If you ever had to rest for more than a second, then the workout was over. The idea was to find your breaking point. I was able to go pretty hard, but push-ups are such a weakness that it's difficult for me to "red-line" when they're in a workout. In any event, it was a great finisher and I totally agree with the style of training.