Crossfit Armoury - June 12, 2017: Clean and Jerk; WOD: Deadlifts, Hang Power Snatches, Overhead Squats - 21-15-9
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| Monday; June 12, 2017 @ Crossfit Armoury - West starring Coach Mike K. |
:0-10
Warm-Up:
Walkthrough EMOM:
8 Minute AMRAP at talking pace:
10 Squat Drops, moving your feet from hip width to shoulder width
10 Dowel Hang Power cleans
10 Front Squats
10 Jumping Lunges
10 Split Jerks
10 Squat Drops
10 Dowel Hang Snatch
10 Overhead Squats
10 Dowel Hang Squat Snatches
:10-30
STRENGTH:
Work up to a heavy single Clean and Jerk
:35-40
WOD Warm-Up: :35-40
With an empty barbell:
15 Deadlifts, 15 Hang Power Snatch, 15 Overhead Squats
Load weight for WOD
:40-55
WOD:
For Time:
21 Deadlifts (M:95 lb / W:65 lb)
21 Hang Power Snatches
21 Overhead Squats
15 Deadlifts
15 Hang Power Snatches
15 Overhead Squats
9 Deadlifts
9 Hang Power Snatches9 Overhead Squats
Today's Coach: Mike K.
My Thoughts:
Yawn, it's monday and I got less than 4 hours of sleep. This will be interesting, as I feel a bit more rested than if I had 5 hour of sleep. This routine has to stop.
Coach Mike K was on deck today and will be for a few more days before Coach Jason is back. He's away on some holidays after going to cheer our Regional team on in Portland. The box was open a bit earlier than 6:00 am and I had some time to get in a few stretches, including the couch stretches my physiotherapist had mentioned. I feel much better, looser after doing these. Normally, I would do them before I leave the house; but today I opted to see if could fit it in before the class started.
Warm-Up;
Coach suggested grabbing a wooden dowel and then went over each one of the movements, including some demos that the class will be executing for the next 8 minutes.
STRENGTH;
After working thru the warm up; we moved to empty barbell and practice a few clean and jerk. Coach gave us the option of doing power clean in the beginning and then eventually switching to squat clean. Also for the Jerk portion, we could use the Split Jerk, or the Jerk Press. It was up to each individual to use what he/she was comfortable. For me, it'll be the Jerk Press as it gives me more stability and distributes the load across both knee/legs. It's all about comfort. I'm sure at some point, I'll have to switch to using the Split Jerk.
Wanted to thank Coach Mike for some feedback on my lift. Apparently, I'm hopping forward on my clean portion and then hopping back a step when I go into a push jerk stance. He had me repeat it a few times at 135 lbs. Not exactly where I wanted to be, but gave me some suggestions and tried to stay in one spot. How quickly one forgets the important steps, about sliding the feet wide and not moving forward. The latter reps were better as I was more in the spot where I should be.
I managed to hit 185 lbs, and I even tried to goto 195 lb, using 2x 5 lb plates. My first attempt, I was able to get under the 195, but was able to hold it and decide to abort. I waited about 3 (felt like 5) minutes before re-attempting. However, my lift was even worst. So, I ended up with 185 lb for my heavy single Clean and Jerk. This is not bad, considering my previous 1 RM Clean and Jerk is 185 lb. It'll be my base for now and I'll work on increasing this as the programming continues.
WOD Warm-up;
Stripping all the plates off the barbell, coach had the entire class go thru the movement (deadlift, hang power snatch and overhead squats). Next, we were told to load the barbell to the weight we wanted to use. I tried 65 lb and found that it was just a tad too light. So, I opted to go with 75 lbs. Not Rx as I know that extra weight will add up, with all those reps. In the end, it'll be 45 reps of each movement.
WOD;
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| Julio being distracted as he's trying to finish his WOD, on list last round of 9 reps |
Started out with 21 unbroken deadlifts, rest and then continue with the hang power snatches (16) before I had to drop it and rest. When resting, coach said to let your arm be free to and shake it off. I resumed and finished with 15 hang power snatches. Overhead squats were not unbroken, but it was dropped down to 11 reps before finishing the last 10 reps.
I changed strategy to a more energy conservation mode for the 15 reps and broke each of the movement (except the deadlifts) to 3 set of 5 reps each. I was already feeling the effect of the Hang Power Snatches on my arm and already breathing like I've been running a kilometer. I think I lost a good part of the time when I was taking a bit longer rest period between each drop. I was hoping to keep it to less than 10 seconds, but I think it eventually become 15 to 25 seconds rest handicap. I will need to work on increasing my stamina and breathing. Who knew, there would be so many little things to think of.
The last round of 9 reps for each movement was tough. The only thing that was unbroken again, was the deadlift. Hang Clean Snatches, I tried to stay with the 3 rep rest and go. My arms were burning. When I finish the Hang clean Snatches, I would start with transition to overhead squat. I managed to squeeze out 2 reps before I had to put it down. Took a couple of deep breathes, picked it back up and pushed thru the last 7 reps of overhead squats.
Took me 10 minutes and 55 seconds to finish, using 75 lb.
Promptly rested myself against the wall and tried to breath normally. That was brutal!
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.
EMOM for 6 Minutes:
Upt to 50 ft Handstand Walk
Remember to stay consistent in your training and tackle one WOD at a time!!
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