Tuesday, 11.29.11

Power Clean 1-1-1-1-1-1-1
Today I worked on Power Cleans.  My white board record of 125 lbs was dropped by Brooke's 140 lb lift, so I was feeling the pressure to at least PR.

I started at 85, 105, 115, 125

I hit 125 and tried for 135 from there and failed.  Dropped the weight to 130 - fail!  Went back down to 125 and couldn't even hit that again.  I made several attempts and failed them all.  At this point I was extremely frustrated and knew it was time to call it a day.

However, I tried something new today - I videoed all of my attempts and have been watching them to try and pinpoint what I was doing wrong.  It was pretty obvious that I was too slow on the pull to get under the bar and my elbows were super slow.  I think that if I can get over the pain of watching myself on video, this could serve as a very effective training tool.  The video enables me to to go back, break my lift down frame by frame, and see where I broke form and try to correct it next time.

METCON:
7 minutes
800 m run
Max deadlifts at 75-85% of Power Clean 1RM for remaining time

Run: 3:55 (I picked up the cone marking the turn around point on the way back, so running with that slowed me down a bit)
Max deadlifts: 54@110#

Monday, 11.28.11

SWOD: Front Squat 65% x 3, 75% x 3, 85% x Max Reps


110x3, 115x3, 135x2
Metcon: Three rounds for time of:
- 400 meters Run
- 21 Hang Squat Clean (95#/ 65#)
- 12 Ring Dips


18:55 @ 65# with orange banded ring dips