CFDC
8 x 2 power cleans/2 seated box jumps
135, 165, 185, 190, 195, 200, 205, 210(pr)
Then, complete 4 rounds of:
12 hip hikes (L)
12 hip hikes (R)
30 second plank hold
Rest 1 minute
Post class: Dips 4 x 10; pull-ups 4 x 10
Notes: Really surprised myself with this one. Tom pulled out an old-school CFDC combination of power clean and seated box jumps to train explosiveness heading into Sunday's squats. I had worked at 175# a few months ago when we did power cleans combined with broad jumps, so my game plan going in was to work explosively at 185#. Much to my surprise, 185# was a piece of cake, so I kept progressing up the ladder. I eventually made it up to 210#, which is more than I've ever cleaned for a single, let alone a double. The first rep went up easy. Then second was also easy, but I allowed my feet to land a little wider than I should have. It wasn't as bad as the past, but it wasn't perfect. Still, this is a major accomplishment. It shows that all the full clean drilling is power off on power cleans, too. Also, it shows that lower body strength from the squat cycle is translating well to other movements. Good stuff!
No comments:
Post a Comment