Friday, February 11, 2011

Clean It, Split Jerk It, Behind the Head Jerk It, Overhead Squat It

I was sore for days after my trainwreck date with "Karen" on Sunday. This week's training has gone well. The WODs I've done have been varied enough to keep me honest and I've pushed myself hard enough daily to keep fit but I've not yet gone back to full throttle since last Sunday's 150 Wallballs for time. After speaking with CrossFit SOMO owner and uber-stud crossfitter, Rodney Hamby this morning, I got the idea to put together a little strength complex for myself:
Clean (power or squat), Split Jerk, Lower to back, Behind the neck split jerk, Overhead Squat. 7 attempts. The great thing about this progression is that every step of the way, there were tons of technical flaws I got on videotape of myself performing the complex. I'm getting to review them, and hopefully continue to clean up my messes. I need to work on faster elbows, bigger hip extension, and more speed transitioning myself under the bar and into the recieving position. The dip/drive portion of my jerks were slow. In general, everything just needs to be more snappy. My progression was as follows (135lb Not videoed):

155lb...

video

199lb...

video

221lb...

video

232lb...

video

243lb...

video

254lb...

video

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