Sunday 19 Feb 12

CFDC

Clean 1 RM

Attempt 1: 85kg(f)
Attempt 2: 85kg
Attempt 3: 90kg(pr)

Metcon: 3 rounds of:

15 burpees
15 hollow rocks

4.45

Post metcon: Without dropping from the bar, complete:

5 chest-to-bar pull-ups
10 toes-to-bar
5 chest-to-bar pull-ups
Then, max ring dips

Notes: Yes! What a day! My hard work on learning the correct movement patterns on Olympic lifts is paying off. Technically, my clean personal record is 95kg, set at the Baltimore Open last year; however, it was such an ugly sumo-power clean that I don't like to count it. Plus, it was leading me down the wrong path. I finally realized that I'll never be able to move big weights without getting under the bar. Today was the first time I've ever gotten fully under more than 80kg. My failed my first attempt because I bumped weight out too far. I had it sitting on my shoulders in the bottom, but I lost it forward. My second attempt was much better. I didn't quite catch it all the way in the bottom, but I rode it down and stood up with it without much of a problem. Everything seemed to come together on my third attempt. The entire class was watching me and I got major extension on the bar by fully opening my hips. Then, I caught it all the way in the bottom, paused for a second, and then stood up with it. The front squat portion was difficult, but it was a great lift. I was so charged up with energy that I was running around screaming. I can't imagine a better way to spend a Sunday morning.

I had zero energy remaining, but we worked through a quick metcon. I really struggled with hollow rocks, so I intend to start doing more hollow-position work. Also, I was out of rhythm on chest-to-bar pull-ups, which really pissed me off. I was getting huge height, but was then swinging all over the place. I need to get that movement honed in before the Open.