Day 271: CF Armoury: Hang Power Clean, Push Press; EMOM T2B, Pistols, Sit-ups, Pistols
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Warm-Up:
10 Empty Barbell Strict Press
10 Push Press
10 Power clean Fast
Load Clean and Push Press Weight
:15-25
STRENGTH:
10 Minute EMOM:
2 Hang Power clean
2 Push Press
Perform as FAST as possible
:30-35
WOD Warm-Up:
Pistols Walkthrough and Test
10 Beat Swings, 5 Toes to Bar
10 AB Mat Sit-ups
:35-55
WOD:
20 Minute EMOM:
Minute 1: 5 Toes to Bar + 8 Pistols (4 per leg)
Minute 2: 10 Sit-ups + 6 Pistols (3 per leg)
Today's Coach: Jason
My Thoughts:
Today, I'm going to do something different. Opted to come in (this has started to become an habit forming thing of being at gym everyday) and do both the Warm Up and Strength component. However, I will be opting out of both the WOD Warm-up and WOD. Why you ask? Well, earlier this week I had sign up to do the 100 day burpee challenge with a few of my class mates. Apparently, two of the coaches are doing it as well. The timing couldn't be better as I had mention that I wanted to work on my weaknesses. One of those are the burpees.
Warm-Up;
Grabbed the empty barbell and did 10 reps of Strict Press. The 10 Push press should had been easy, but for whatever reason (blame it on the time), I ended up doing 10 Push Jerk. I knew I was in trouble as Coach Jason gave me that look. All I could do was burst out laughing... Yup, it's going to be one of those mornings. I had to repeat that Push Press a few times and then Clem chimed in on my errors. My head is a bit foggy. The 10 power cleans 'Fast' was completed with little issues.
STRENGTH;
Worked myself up to a weight that was challenging but that I could do with as FAST as possible. Opted to use 85 lb for my weight.
WOD Warm-up;
- None -
WOD;
- None -
Misc:100 day Burpee challenge. Start with 1 Burpee and adding another burpee for each following day.
Today was also the day that I decided to test and establish a baseline for how long it will take me to complete 100 Burpees. Why am I doing this you may be wondering. Last weekend, during my Festivus Game (Functional Fitness competition); I got crushed on two movements. Burpess and Reverse Lunges while holding a plate overhead. I can only tackle one thing at a time, and opted to do the Burpee challenge.
Coach Jason had asked all people who are doing this competition to do the baseline with the first 10 days of starting. I decided today would be the day, as it would normally been my rest day.
So, I talked to Coach Jason to be opt out of the WOD Warmup and WOD.
I practice a few burpees using a newer method that one of my classmate had shared on my FB wall.
The link below is a video on Youtube.
The Skill transfer of a Burpee
I actually found this to be very help as I found that my arm was not as tired nor was the rest of my body. I was able to break it down to smaller rep after exhausting my initial series of 10 reps. I eventually broke it down to 5 reps at a time and taking between 5 to 10 seconds rest between each sets.
It took me 13 minutes and 47 seconds to do 100 Burpees. I now have another 95 days to work on my improving my burpee skills. I'll post my progress as I work thru them.
Extra credit; also known as extra programming for the likes. In case you find that the WOD was not enough, or you are looking on increasing your skills, strength for an upcoming competition. This little nugget is the thing for you! Coaches are on-site and can be asked for assistance if there is a movement you don't understand. They will also provide some guidance if you are doing it wrong.
Usually, the extra credit is performed after the class. And more than likely, there will be others from the class who will want to do it. This is definitely another way to get to know the other members at your box.
Hold Left Side Bridge 2 Minutes
Hold right side Bridge 2 Minutes
Hold Plank 2 Minutes
Remember to stay consistent in your training and tackle one WOD at a time!!
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