March 11, 2013
March 13, 2013
Wednesday, 3/13/13
Skill/Strength: Hang Squat Clean
- 2 x 3 Drag & Hi-Pull + 3 Drag & Power Clean + 3 Pause Front Squat
- (#1 Bar Only; #2 Light Weight)
- 2 x 1 Hang Power Clean + 2 Hang Squat Clean + 3 Front Squat
- (#1 Light Weight, #2 Moderate Weight);
- 4 x 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean
- (Moderate to Moderate-Heavy Weight // >80% of 1RM Clean)
Complimentary Strength: Front Squat
3 x 3 @ 80% of 1RM Front Squat
Skill: Kipping T2B skill
– arch to hollow position (2 x 5)
– hips up, pressing bar down & away (3 x 3-5)
– “flick the toes” (3 x 3-5)
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Cleans to 175#
Front Squats to 225#
More newbie milestones, first time ever kipping, today! Also, I met my target, from when I started Foundations this summer, of losing 50 lb, (from 226!)—a hat tip to Tom and Chris. It wouldn’t have been possible without CF-DC.
Worked up to 170 on the clean complex. Biggest issue continues to be standing up out of the hole, i.e., the front squat. Good thing we worked on front squats afterward. I performed my working sets at 190. Finished off with a Brose-classic metcon in the front of the gym of 5-4-3-2-1 muscle-ups with 15 box jumps between each set. The wooden rings are incredible!
A good day for me thanks to some outstanding coaching by Chris!
I continue to launch the bar from too low on my thigh on cleans, so Chris took some chalk and drew a line on my leg, and said he needed to see that line before I could launch the bar. It worked, and I launched it from higher up, resulting in the bar staying closer to me and my squat clean improving drastically. My drag up the leg was too slow, but I’ll work on that. An excellent tool, though, and one that might be good for aspiring coaches to remember!
For months and months, I’ve been told “elbows up” when coming out of the bottom of front squats, to prevent early hip rise. My hips are still rising early. After insisting to Chris that I WAS thinking about “elbows up”, he told me to ONLY think about elbows up at the bottom, and then told me he wanted to see my elbows “pop”, and demoed how that looked. I did an extra rep, and followed instructions, and wow, it was my best front squat I’ve ever done!! SO much easier and better, I was totally amazed. It turns out I was thinking about elbows up, but only AFTER I thought about standing up…so my hips still rose early. Chris altering his coaching made all the difference.
So, lesson to athletes: think about the elbows driving up FIRST out of the bottom of a front squat, before you think about standing up. Lesson to coaches: if a cue isn’t getting the intended result, you might want to try changing up the way you explain something to an athlete.
Thanks Chris!
Congratulations Charles!!!