Work AMRAP 8 min 400m run 15 Wall Ball Shots --Rest 3 min-- AMRAP 7 min 200m run 5 DL @ 225 10 Burpee bar jumps --Rest 3 min-- AMRAP 6 min 3 HSPU 6 SDLHP @ 135 9 DU
Worked on power clean form and double knee bend. Did cleans at 135 and 155, and then sets of 2 or 3 power cleans as weight progressed focusing on explosive shrugs and fast elbows. For me, the problems arose between 205 and 225. I had little or no trouble with 205, and then adding 10 pounds felt like we added bands to the bar holding it to the ground, I struggled with the second knee bend and could generate little power and was able to dip under and catch the weight, but it was not clean. 225 was attempted, but aside from pulling it off the ground and making an attempted shrug, there was nothing that resembled the power clean as all form was lost. Cabana did get 225 from ground to shoulders. One elbow went flying around and the other stood by apparantly watching. Good effort. Workout Worlock - 3+300m run, 3, 4 Cabana - 3+200m run, 3, 3+some SDLHP Trickle - 3, 3, 4 (MOD HSPU w/ABMAT on Rds 3/4)
Burpee Bar Jump Turn sideways to the bar used for deadlifts (or any other lift) drop to plank, pushup, squat, jump sideways over bar, that's 1. Repeat as rx'd.
Worked on power clean form and double knee bend. Did cleans at 135 and 155, and then sets of 2 or 3 power cleans as weight progressed focusing on explosive shrugs and fast elbows. For me, the problems arose between 205 and 225. I had little or no trouble with 205, and then adding 10 pounds felt like we added bands to the bar holding it to the ground, I struggled with the second knee bend and could generate little power and was able to dip under and catch the weight, but it was not clean. 225 was attempted, but aside from pulling it off the ground and making an attempted shrug, there was nothing that resembled the power clean as all form was lost. Cabana did get 225 from ground to shoulders. One elbow went flying around and the other stood by apparantly watching. Good effort.
ReplyDeleteWorkout
Worlock - 3+300m run, 3, 4
Cabana - 3+200m run, 3, 3+some SDLHP
Trickle - 3, 3, 4 (MOD HSPU w/ABMAT on Rds 3/4)
How do I do a Burpee bar jump?
ReplyDeleteBurpee Bar Jump
ReplyDeleteTurn sideways to the bar used for deadlifts (or any other lift) drop to plank, pushup, squat, jump sideways over bar, that's 1. Repeat as rx'd.