Hands starting to rip up a bit?
- Word to the wise: don’t. use. chalk. ~ little chalk monkeys (Ewen)
- Get yourself some tape from the chemist (& don’t steal ours from the cupboard…)
- Ripping your hands is only cool the first time.
- Take care of your hands -eg. use a file to remove callouses and moisturise…
Tuesday 25.9.12
7x 3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
Was going to do that but decided to get all our guys on the same page with some new Clean technique from the Pendlay seminar
-then-
- Run 400m
- 40 HR Pushups
- 30(steps) Single Arm KB OH Walking Lunges 24/16kg (15l/15r)
- 20 Power Cleans 50/35kg
- 30 HR Pushups
- 20(steps) Single Arm KB OH Walking Lunges 24/16kg (15l/15r)
- 10 Power Cleans 50/35kg
- Run 400m
For time.
Post loads and times to comments.
A: Loving the new techniques.
B: @ 40Kg for the Power Cleans & 16Kg for the KB
Finished in 19:58. Squeaked it with 2 seconds to spare.
A: I am liking this new technique…. actually didnt take me months to get it….
B: loved this! Did knee push ups – and normal (not hand release) push ups (tummy in the way) – did RX for power cleans and 8kg for the lunges.
Good session.
A: learning the new technique was good, enjoyed it a lot. a lot less to think about. had been introduced to it a little while i was away at crossfit maitland and got a PB for a 2 rep hang squat clean (as part of a complex) at 40kg using the new technique. happy that it seems to be working for me! smashed my old 1RM by 7.5kg
B: finished the last lot of cleans maybe a minute after the cap. focused on moving through each position of the new technique slowly but surely to make sure i hit each spot, kept it light @ 25kg. 8kg KB for lunges.
A: I am interested to see where this new technique goes. At the moment I am finding it hard work as it is new and I have to think about a lot more. I am not yet finding the movements fluid. However I am seeing real advantages in the simplification of the movements and how engaged my back and core are in each position.
B: Must have been 17 or 18 mins (left for run a bit after our original 15 min timeout) – Rx – power cleans hard work as the movement is yet to be perfected (as mentioned above)
The new techniques are good to learn, and seem to produce better results (ie getting the bar above my head more comfortably than previously). Hopefully it will come together in one fluid motion soon.
B: Timed out at second set of power cleans. Working on technique, so slowed up on the first set. Still a meaty workout!
A: The new technique is refreshingly simple for someone like me who tends to overthink my moves. I don’t think I have it down yet but it won’t take me long. Good times.
B: Finished the last run after the 20 minute timeout (just wanted to get it done). 35kg bar and a 14kg KB.
A: loving new technique feeling so much more in control. Need to work on not dipping on the clean.
B: 19:41. 25kg bar and 5kg dumbbell.
A: The new technique is much easier, less to think about which is always good for those who think to much
B: 19:48 40kg bar and 14kg kettle. Noticed when I was not finishing with the new technique as it was a battle to get the elbows up. Had to push on the last run to make it in time. Felt really good to work for the whole 20 minutes.
A) Interesting new technique. Found it easy going from the hang but a bit uneasy doing it from the ground, something to work on
.
B) 18:07 with 30kg bar & 12 kg KB. Still recovering from mid-last week!
A. New tech felt better the more I did it… Still stuck in the old ways!
B. Got to 13 of the last step things. Did 25kg clean and 12kg steps. Very slow on the tech and push ups today.
A. New technique felt much easier as I am a massive over thinker. Though I didn’t really have too much to unlearn though to be honest
B. Timed out on the last run, 20kg clean and 5kg steps.