For weight:
Clean and Jerk
1,1,1,1,1,1,1
If we are lucky, MAJ Underwood might be able to come and provide some coaching
Either way, check out these videos for some great pointers before you come in:
Burgener warm-up [wmv] [ mov]
and for motivation...
12 comments:
135, 155, 155, 165, 165, 175, 135
dropped back down at the end to focus and technique and baby my shoulder
Still having a hard time trusting myself to drop under the bar for a full squat clean at the higher weights
95, 105, 115, 115, 125, 135, 145f, 145
Good coaching all around today. I definitely need as much help as I can get.
Finished out the morning w/ 2/02/11 WOD as a bonus round. 12:41
made up yesterday's WOD by myself this AM.
14:55
Scaled HSPUs with band for last 4 rounds
Jumping stairway WOD (similar to one in November)
SWTH - basement to 4th - jump on one leg, suicide in 4th floor gym
SWTH - jump, skipping one step, suicide
SWTH - jump, skipping two, suicide
SWTH - one step, two step, suicide
2 X gym loop
20:18
Went to 185, but was having the same issues as others seemed to have; have a mental issue with catching the bar in the full squat, and cheat up into a power clean.
I decided that I don't do enough cleans to have developed muscle memory in the movements, so dropped down to 155 and did about 12 more clean and jerks.
My thought is that, as a group, we don't practice these complex moves enough, so when we try and go for heavy weight we fall back on poor form and technique(I certainly do). So, if you just continue to reinforce that poor technique you never fix the fundamental issue.
Not sure how to get after this, but one solution is probably to insert more oly technique work into the warm up. You could also work in more post-WOD work with light weight. Thoughts?
95, 115, 135, 155*, 135, 135, 135
*I stuck the 155, but it was not pretty.
A simple WOD, but a very complex exercise (obviously)...
GO ARMY! USMA '00
US Army RDECOM
Aberdeen Proving Ground, MD
Aloha,
145, 155, 165, 175, 185(missed jerk), 185(missed jerk), 195(all around fail)
Only did cleans today because of the shoulder.
135,155,185,205,215(f), 215(f)
yesterday's CF Main WOD is still making me cringe. So many bad memories of that one.
135, 175, 190, 210, 220, 230, 240, 250(F)
The first 5 sets up through and including 230 with with good deep cleans. I knew that I was not going to be able to make a good squat clean at 240 so I completed a power clean and pushed a good jerk. Attempted the same with the 250 but failed.
Here's my two cents about the cleans. It is a very tough lift. The progressions are important to have in place prior to going too heavy. Other boxes start off with an oly lift before every WOD. The key is that they have more time to devote and less of a population to train. We may need to dedicate one workout a week to an oly lift or work it so that everyone that comes in the morning gets one good day of oly lift progression training per week.
One thing we can look at doing is focusing our Thursday WODs for the next couple of months on Oly lifting and see where that gets us. If you have not noticed...CF Friday is back with a vengence and the WODs are pretty intense. It might be good for us to focus more on technique and proper movement before the beating that Tex issues on Friday mornings.
Thoughts?
By the way...if you have not noticed the increased intensity of Friday WODs, you either are a) Superhuman or b) not there! Would love to have max participation tomorrow morning for CF Friday.
155, 175, 185, 195, 205(f), 205, 215 (missed jerk)
135, 155, 165, 175, 185(f), 185, 190(f), 185, 185
Same as everyone else, I don't jump under or drop under the bar enough to go higher in weight. A complete form and technique hiccup.
I'm going to practice a lot of deep squat cleans in the upcoming months.
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