Saturday 130914 5:10 am start, 84 degrees in garage gym with cooler on.
WU: 3 rounds : Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 Ab-mat sit-ups, 15 good-mornings w/45# bar, 12 pull-ups (strict), 12 dips.
Just a note on my warm ups, I used to take 20 to 21 minutes to do this same warm up about 6 months ago - now I finish in under 18 minutes. not rushing just better at form and pull-ups.
WOD: combined two into one:
Squat Clean and Split Jerk - 1-1-1-1-1-1-1 reps.
Warmed up with: Burgener warm-up with pvc pipe, then 2@45 pounds, 2@75 pounds, 2@95 pounds. Squating to full depth on the catch every time.
I haven’t really worked on the Squat clean in a while, so my form was weak on timing the pull from the knees and jump (I think it’s the second pull), I really could use some coaching and need more practice.
At 155 pounds I failed to pull the bar high enough and was squatted down before the bar got up so it was a complete mental error. Same error on next attempt at 135.
So I regrouped and worked on form at 125 which still felt heavy, but not as difficult to get up and under on the clean. I had also noticed that on prior workouts with cleans I tend to round my back, so I concentrated on keeping the back flat and shoulders back and tight. It’s a complicated movement that takes a lot of practice for an uncoordinated long legged guy like myself.
Split jerks were not bad at those weights, I didn’t seem to get my feet to go very far apart, need to work on that too.
I also did not have a lot of time today so I had to keep rests between reps at a minute.
For those of you keeping track - I planned on doing “Don” today, not enough time - perhaps Monday.