Evolve Strength - April 7, 2018: Olympic lifting with O.P.F.

Evolve Strength - South

source:  http://www.evolvestrength.ca/facility/

Thoughts:
I think I'm pushing my luck this week as I'm finding I'm training more and haven't quite felt much soreness.  I actually went and did mobility at Crossfit Armoury prior, then went and bought shoes at the Nike Outlet store (which was only 8 minutes away from Evolve Strength south); and then came in to train.  I didn't quite get here at 10 AM as suggested by Coach Kevin.  
Because of that, I initially started at a platform quite far from the rest of the group.  Lucky there is about 15 olympic platforms to train on.  Next time, I'll aim to be here early so I can get a better spot!   As the afternoon moved along, I eventually was moved closer to the main group as others who were there earlier were done with their training.  The intention of moving closer to the main group is so my coach can watch and correct me.

Warm-up:
Front Squats
Push Press
Split Jerks

Coach had me start with building to a heavy set (I used 5 reps for each set of weights, increasing 5 kg each time).  I would reset and do the same as above with the Push Press and Split Jerks

Technique fixes:
High hang Cleans
Split Jerks from rack

Again, spent some time on my bad form, which needed to be fixed.  More foot placement, along with chalk line drawn on the platform.   I tend to have issues where my feet moves/jumps forward.   Coach Kevin used chalk and drew a line as reminder for me to check that I would cross it.  And if I did, I would be conscious of what I'm doing.  Initially, I was constantly repositing myself after each High Hang Clean. I had to make sure my feet didn't move forward and past/over the chalk line.

Coach Kevin had me demo my Split Jerk from the rack.  Here lies some more worked to be done.  He helped me reposition my stance, and as well as how I was holding the weight across my shoulder.  He also wanted me to ensure that I grip the entire bar with my hand in the front rack.  One of the things that we learned in the beginner's/Ramp-up program in Crossfit was holding the barbell across the shoulder, but only having the barbell on the tips of the fingers.  And this would produce a very high arch with the wrist; which Coach was not very fond of.  He had mentioned that he was teaching this to another client, and notice it.  I had told him, this was how it was done in Crossfit.  
I also had no issues of changing the grip from the Crossfit method to the Olympic lifting method.  My mobility in the front rack is fairly good, thus the change is not terribly hard for me.  

Strength:
4x3:
70% Back Squat = 94 kg

Coach Kevin wanted me to work on 70% of my Back Squat weight, which is 94 kg. 
Again, I started to train myself with a 2 second pause at the bottom of the squat.  


MISC:
I was asked by O.P.F. to join in a group picture.  Whoah!  this is only my third session with them.  They certainly made me feel welcome!

picture credit:  Coach Kevin Zimmerman

Practice, practice with consistency, practice with intention.