Setting up on the move
One of the reasons we love the olympic lifts is that once we build some proficiency in them, they can be a great way to help us find metabolic intensity. Today’s work will be all about learning to utilize the power clean to help push us to that special place in WODs. We’ve been drilling the heck out of our olympic lifting positions, so we should be pretty well prepared for setting up quickly when we do our power cleans “touch and go” style. Having said that, make sure that you are still focused on maintaining your back angle as you pull from the ground and hitting both your hang and high hang positions on your way up past your knees on every rep.
Also remember that just because the clock is running (as in “during the WOD”) doesn’t mean we just turn our brain off as we push the intensity. We’re drilling the touch and go technique during the strength so we are prepared to apply it mindfully to the WOD. So stay focused and try to string all five reps together each round. Today’s going to be a long one…
STR:
3 rep touch and go
WOD:
Open 11.5
AMRAP 20
5 power cleans (145/100)
10 toes to bar
15 wallballs (20/14)
TnG PC:
warm up- 45×3, 95×3, 135×3
working- 155, 165, 175, 185, 195, 205, 215×2 (f), 215!
Maintaining the hook grip for that 3rd rep was critical.
11.5: 7 rds + 9 RX
I should’ve picked up the pace sooner.
PC: 95#
WOD: 6+20 (85#, KTC, 14# MB)
Failed at 105# if more time would’ve tried increased by 5# instead. Ugh wall balls never get easier and still suck.
Always a fun time with 630 crew!
Wall balls will get easier when you grow taller 😉
But of course! Hopefully i’ll grow another 3 inches by April 26 … I had come realization that the competition I am in said it requires hitting 10′ target with 14# … doh!
PC: 85#, although I kind of forgot the “power” part of these cleans. Nice work on that 215#, Dan!
WOD: 7+21 with 65#, knee-ups, 14# wb. WOOF, this was a woozifying.
Workout with Chris at 7:30 – seemed like it should be Saturday (that being the class I’ve usually seen him in). Still, it was great to have him there bad-assin’ this workout!
PC 95# … 100# was attempted but failed on 3rd rep and when I start split cleaning and hesitating at top or bottom it really misses the point so those first 2 weren’t quite legit either.
WOD : 6 & 5 @ 85# and 14# wallball
Was tempted to Rx in the spirit of the open but i would have spent a lot of time looking at the bar. I did no rep myself quite a few times during the wall balls. That felt “open-like” enough for me.