What an exhausting, yet wonderful, day.
Coached all sessions today. And it was good.
I worked out at 9:30 and again at 1. Here goes.
Strength
Clean
Establish 1RM
I was anxious to practice what GF had taught me, particularly not jumping and instead extending. What a difference! I successfully cleaned 115, 125, & 135#. Even though I never suggest matching 1RM I did just that, and successfully cleaned 145#.
And. It. Felt Light.
Again, what a difference! I thought, “My all time best 1RM is 160. Why not just go for 165? I have 3 attempts.”
I cleaned 165#, but it was ugly. I cleaned it again — and it was pretty. Yeah!
Clean
Complete 1 clean every 30 seconds for 15 minutes
The focus was on form. I cleaned 95 and 115# for the first last 15 reps, respectively. I recorded the entire set, and upon reviewing saw significant improvement as I progressed.
Feet planted, active shoulders, weight in forefeet, shoulders in front of hips, slow first pull, zero to 60, up on toes, extend hips, look at one spot, drop under the bar, release bar when weightless and “catch” on shoulders, elbows high, etc., etc., etc.
Whew, that’s a lot to think about. I’m elated with my progress. It might take some convincing, however, to get most everyone else to stop jumping when they clean. Those who successfully did so were also surprised by how much easier the lifts felt — and how much lighter the weights felt.
I then completed 20 clean & jerks at a mere 75#. It felt like 15#.
Conditioning
Hero WOD “Brenton”
5 RFT
100′ bear crawl
100′ standing broad jump + 3 burpees after every 5 broad jumps
Wow, this was much more difficult than I thought it was going to be. My goal was to complete all bear crawls without stopping and to complete workout in fewer than 10 minute, estimating that it’d take me 2 minutes a round.
Uhm, standing broad jumps are challenging, and it took me a while to even begin to master. For the first 3 rounds I completed 5 sets of 3 burpees and for the last 2 rounds 4 sets of 3 burpees for a total of 69 burpees.
This white man really can’t jump.
As much as I wanted to, I nonetheless did not stop when crawling like a bear.
I did not start up where I left off for broad jumps, i.e., I started each round with a count of “1”. It’s a hero WOD. Enough said.
Time = 9:32.
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