This is my first personal training session following the new style of workouts.
Clean and press - aim for 3 rep, holding the bar in the air for 3 seconds
65, 75, 85, 95, 95, 105 (2), 105 (2), 105
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Box back squats 10, 10, 10, 10, 10
135, 145, 150, 155, 160 (8)
I started to lean forward in the last set, so I stopped before I fell over.
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10 rft:
5 front squats @ 105 (clean from floor to start)
5 wide-grip pull-ups
Time = 14:09
It wasn't the squatting but my grip and wrists that seemed to tire first. By round 5 or 6 I realised that the faster I did the squats, the quicker I could drop the bar.
There was a young lady who was working out near me while I was doing the squats/pull-ups. When I was walking up Hincks Street on the way home, she jogged past me on the road. She looked at me, shook her head, and said: "Oh my God - well done!"
2 comments:
ya did good today, but you have to get used to power cleans with a proper rack position or front squat position. At the beginning you were fine but switched back to the following; (scroll down a tad)
http://www.youtube.com/watch?v=t_4_DRdQPw8
His elbows are pointed straight to the ground and all the weight is against his wrist. Then there is this picture;
http://iootash.blogspot.com/2011/04/monday.html
See the difference, load is transfered to his shoulders and he is set. Eric and I agreed that it's one of the harder things for clients to grasp, to catch the bar on there shoulders not there wrists, we were actually discussing that a few days ago. Keep working on it and exercises like cleans, front squats, thrusters....any exercise with the bar in the front squat rack position....will all become easier.
Another way to help it, take cross armed front squats out, add clean grip front squats only. My last monday I went heavy on the clean grip style and was surprised at how comfortable it felt and still got up to a decent weight.
I realised my grip was wrong quite early one, but found it difficult to correct in the timed workout once the bar was already up. I remember I tried the correct front squat grip a few weeks ago with an empty bar (from the rack, not a clean), then gradually adding light weights. The more weight I added, the worse my form got. This is something I'll work on when I do a light weight day.
Now I understand what you meant in your blog about feeling great after this mixed-up type of training. I know heavy days will be different, but today was still fun!
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