2 x 1 Inch Worm in Place, 10 Squats, 1 Inch Worm in Place, 10 Alt-T Push-Ups
as a class, complete roughly 5 sets of pause clean extension
3 x 2 Pause Extension Hi-Pull
5 x 2 + 2 C&J; 4 x 2 + 1 C&J
(1 Power Jerk + 1 Split Jerk for the first five sets, then 1 Power Jerk for last four sets)
4 x 2 + 2 C&J; 3 x 2 + 1 C&J (up to 90% of max)
(1 Power Jerk + 1 Split Jerk for the first 4 sets, then Split Jerk for last three sets)
AMRAP in 8 minutes of 5 Strict Pull-ups, 10 Push-Ups, 20 Russian Twist
I came in late in the afternoon and got a lot of great tips from Coach Mike. The ones he gave for the initial setup are to begin with flat feet, tight scaps/back, and loose arms. Also, to keep your chest over the bar as much as possible. And finally, maybe more specifically for me, I need to keep the bar close and pull my elbows high. Thanks again for all the help!
Jessie, I’m pretty sure everyone needs to be reminded to keep the bar close and have high elbows. :o)
I had fun working with Melissa and Angela, even though apparently we were a little slow. Got a good tip from Coach Sara about tucking the tailbone and squeezing the shoulder blades to avoid overarching on my setup. Coach Mike reminded me I don’t need to keep my hook grip for the jerk. Right. I worked up to 68# and got 1 clean, failed on the second, then got some help from Mike to rack the bar and did a jerk with no problem. I was happy because that’s the most I’ve lifted in quite a while.
I took it easy on the metcon pace, challenging myself with as few bands as possible on the pull-ups. I subbed whatever those oblique-killer bend things are called for the Russian twists, and they were effective because my obliques are still sore.