Tuesday 3 Jan 12

CFDC

Tall clean doubles up to 55kg

Hang clean doubles 77.5kg

Metcon: 6 minute AMRAP of

6 hang squat cleans (95#)
12 push-ups

5 rounds plus 6 hang squat cleans

Post-metcon: "Flight Simulator"

Notes: After seeing the scheduled CFDC workout for tonight, I decided to work some heavier cleans before class. Chris advised that I work tall cleans up until I could no longer get under the bar quick enough. Once I hit that point, I was to switch to hang cleans and work up to heavier doubles. I was pretty happy with my ability to get under a full clean with that much weight on the bar. My improved front squat has definitely helped my confidence in terms of catching heavier weight in the hole. This left my legs fatigued somewhat for the metcon, but I think that's a good thing. Mikko Salo says that he tries to use the same movement in his strength work and his metcon. For example, if he front squats, then he'll put front squats in his metcon for that day. I like this approach and am going to look for opportunities to implement corresponding strength work prior to class. I was also happy with my effort on the metcon. I movement very quickly for the push-ups back onto the bar, which is usually a problem of mine. Sure, I ran into some muscle fatigue on the push-ups, but I grinded through to the best of my ability.

"Flight simulator" is a double-under drill where you try to get 5 unbroken, 10 unbroken, 15 unbroken, etc. up until 50. Then, you work your way back down the ladder by increments of five. If you fail a double-under, you start back at the beginning. I made it all the way up to the set of 45 and failed. I then made it up to 35, and then 15. It was good practice.