Day 309: CF Armoury: Squat Clean, Thrusters, Split Jerk; WOD - 15 Min: Strict Chest to Bar, 10 ft Handstand Walk

Tuesday; January 19, 2016 [post 7 am class] @ Crossfit Armoury

:0-10
Warm-Up:

Hold the barbell Front Rack for 1 Minute
Front Squats
Squat Cleans
Thrusters
Split Jerks


:10-30
STRENGTH:

Work to a HEAVY set of:
 3 Squat Cleans
 2 Thrusters
 1 Split Jerk


:35-40
WOD Warm-Up:  

15 Beat Swings
Test Pull Ups
50' Straight Leg Bear Crawl
Test Handstand Walk


:40-55
WOD:  

Every 30 seconds for 15 Minutes:

First      30 seconds:  1 - 3 Strict Chest to Bar (scale: Pull or Negative)
Second 30 seconds:  10 foot Handstand Walk


Today's Coach:  Jason

My Thoughts:
This week, we are to be focusing more on the gymnastic movements and skills, it should be challenging.  However, today there is a touch of strength building; which I'm always happy to see!

Warm-Up;
Right from the start, Coach Jason informs us to pick up an empty barbell.  No more wooden dowel as in the past few days.   We were to hold the barbell in a front rack, and face the clock. This would be the position we would have to be in for one minute.
He call for 10 reps of each of the following:  Front Squats, Squat Cleans, Thrusters, and Split Jerks.

STRENGTH;
The goal is to build up to a HEAVY set for the Squat Cleans, Thrusters, and Split Jerk.
We could take as much rest in between sets.  Started with 75 lb, and increase in this manner - 105, 125, 145, 155, and then 165 lb.   I slipped on my 125 lb weight, specifically the 3rd rep of Squat Clean.  So frustrating as it slipped out of my left hand.  Took me a minute to regroup and continue.  
Making the 165 lb lift was slightly motivated by the person behind me who I was using as an motivator.  He was lifting similar weight, similar increments.   The only thing I did was take a little longer breather and watch him attempt the 165 lb.  He failed, and I guess I just wanted that weight bad enough.   I can't say it was the most efficient/elegant lift for the thrusters. Both attempts (I tried to use as much of my Hips as suggested both by Coach Jason and as well as Clem, and Rob [who prior were advising my technique/issues]) but I always end up using my so call (fallback method).  At the top of my thrusters (it looked more like a push press).  My last rep on the thruster, I had a heck of time trying to contain/keep the barbell above my head (it was starting to tip to one side).   I fought with it and finally locked out.  I wasted so much energy keeping the barbell locked, that I had to focus and take a few seconds (20 seconds) in the front rack before attempting the Split Jerk.   

165 lb used for the HEAVY set of
(3 Squat Clean, 2 Thrusters, 1 Split Jerk)

So what did I learn from this, I need more Hip Drive (a common theme for me), don't push the barbell early until that hip snaps and the bar is lifting from the shoulder.   And as for Split Jerk; a wider stance.

WOD Warm-up;
I attempted to do 15 beat swings, but my arms/grip strength gave out early.  Did my 50' straight leg bear crawl. 

WOD;

Scaled version of the strict Chest-to-Bar was doing a negative.  Which is what I chose to do. And of course, after 5 rounds of this; each round of my negatives started to drop off quicker (I couldn't hold the negative without my arms giving out).  The scaled version of the 10 foot Handstand Walk was 25 foot Straight Leg bear crawl.  In the earlier rounds, when we had energy; I was racing who one of the others 7 am'ers (Clem) before he fell over and crushed on my left foot.  Serves me right for being silly.   The rest of the WOD was uneventful, other than just being totally exhausted by this WOD.   
Spent another 20 minutes at the box, just to recover.   

Misc:

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.

Every 90 seconds for 7 Rounds:
 1 Legless Rope Climb Attempt

Remember to stay consistent in your training and tackle one WOD at a time!!