Day 119: Power Cleans and Burpees over Bar

Wednesday; January 15th, 2014 - the Wall @ ROCK JUNGLE

Warm-Up:

2 Rounds of:

-  10 CLEAN PULLS
-  10 PASS THROUGHS with/ PVC
-  12 meter INCH WORM
-  10 WALL SQUATS


SKILL:
#1:   Warm Up...   THEN
        E  90 sec  on  90 sec

             6 SETS 
        1  CLEAN DEAD LIFT (3 second PULL)
     + 2  DIP CLCEANS

#2:  TABATA   -  PLANK HOLD
        1 ELBOW (20 seconds),  10 second rest
        1 HAND (20 seconds), 10 second rest

     
WOD:

-  10 POWER CLEANS  @ (Men: 155 lb / Women: 105 lb)
-  10 BURPEE OVER BAR
-  10 POWER CLEANS  @ (Men: 135 lb / Women: 95 lb)
-  10 BURPEE OVER BAR

-  10 POWER CLEANS  @ (Men: 115 lb / Women: 75 lb)
-  10 BURPEE OVER BAR

Today Coach:  Jodaye


My Thoughts:

Warm-Up; did a lot exercises that focus on the muscle that we will use for our CLEANS.  Haven't seen the Wall Squats for a while and something that I really felt while doing them, my flexibility was not there.

SKILL; #1:  after the warm up; we are to do one set within 90 seconds and then rest for 90 seconds.  6 Sets in total while doing the CLEAN DEAD LIFT.  This one you are to take your time (about 3 seconds) followed by 2 DIP CLEANS.  After each DIP CLEAN; you have to reset on the floor.
SKILL #2 is a straight forward PLANK HOLD.  Hold for 20 seconds and rest for 10 seconds.  The 10 seconds comes up pretty quick.   I definitely felt this in my core and after last night Yoga session with Dana; which just happen to also focus on 'core'.   I shall have one day an amazing core/abs to show off.  There were two forms; one where we do a stand plank; shoulder over the arms and hold.  The other, we are on our elbows and you do a low plank.  

WOD; scaled this to focus on the Power Cleans.  Jodaye wanted us to go heavy on the first set.   I figure I would go with 105 lbs and then take 20 lbs (10 lbs on each side) off the bar for faster time.  Jodaye suggested that we remove the weight after we finish our burpees.  This way, we can use that time to recovery before starting the next set.  
In hindsight; I probably should had use a bit more weight on the 3rd set.  It was almost too easy with a 20 lb drop each set.   Or I could have drop less weight after each set.   Hindsight is always 20/20.  Next time, I'll adjust my weight capacity accordingly

WOD Results @ 8PM;  Name / Set 1 / Set 2 / Set 3 / Time

Misc:  continue working on hand stands.  We all weren't too eager to continue after our stretch as we normally would be.    Did my Hand Stands against the wall and did a few body weight hang form the stationary bar (you know, where you normally do your Pull-ups).   Limited time tonight as my ride was leaving a bit early.  


That's it for tonight, and until next time....  tackling one WOD at a time!!!!