3 ROUNDS2 MINUTES CLEAN AND JERK MAX REPS2 MINUTES AIR SQUATS2 MINUTES DOUBLE UNDERS2 MINUTES REST
legs were a mess after this. subbed deadlifts for the C&J and rowed for calories instead of DUs (oh darn!). Used 321lbs on the fat bar for the DLs, and the last round included an epic fail attempting an 11th rep – bar got to my knees before it shot out of my hands. Had done some skill work with KB snatches and HSPU’s before class, and decided to skip the post-class skill work. Looking forward to another ass-kicker tonight.
I liked this workout.
My “brother,” Tom A., was my partner; we used 60kg for the clean-and-jerk. Once I remembered to get my “shoulders to the sky” (a cue that Coach and Mike Choi constantly tell me…and I did hear their voices as I performed the clean-and-jerk), the (power) cleans were easy; and push-jerking the weight up (or getting under the weight) was a lot easier. All-in-all, the clean-and-jerks felt great…tiring, but great.
I did regular skips for the double-under portion; the double- unders are still a work-in-progress.
Post-class: I did a little skill work with weighted pull-ups, rope climb, handstand push-ups, and lots of stretching.
CFDC’s own ODB…is still in (or on) the Zone.