Among other specialties, I am a Olympic Weightlifting coach and love spending way too many hours researching all the wonderful ins and outs of the those two beautiful lifts: the snatch and clean and jerk. But for all the middle school, high school, college, and professional athletes that come through Courage Performance, my focus is not to complicate their program with the highly technical full lifts, but to increase their raw power output utilizing the power snatch and power clean. This post is dedicated to all them, and all YOU who wouldn't mind getting that power clean PR up!
Mixed into an incredibly stressful day I was able to get a really great couple sessions in. The reality of this competition has set in full force and this being my third event that I've hosted in the past couple years I have come to the conclusion that I need way more people on board to help out. Lindsey does her fair share of work for sure, but on the whole, this entire competition has been organized by me alone. I have no clue why I put that much pressure on myself, but at this point I am pretty confident that it will go very smoothly! But I digress; let's talk about some workout!
Before my kids class came in I was able to get 4 rounds of 10 butterfly kips, 10 pistol squats and 10 shoulder taps. I really wanted to work on smoothing out my butterfly form to make a bit more efficient, and what I realized was that if I just took my time on the first round, the rest felt really good. The pistols felt slow out of the whole, but smoother as well. And the shoulder taps (it's where you get in a handstand and touch each shoulder) felt very strong for the first time in my life. So strong in fact that I was able to hold on one arm for a few seconds each tap without losing stability.
I messed around on the pull up bars a bit just doing some monkey climbs and pull overs and whatnot, it was fun. After the Kids class and another class I jumped in for a few rounds of 3 hang power cleans, weighted pull ups and 1-arm strict presses. I cleaned up 250# with relative ease and was very hapy with that. Then was able to get 5 reps on the pull up bar with a 60# DB pretty easily, and a solid round of 5 reps with 70# on the shoulder press. Feeling stronger all around. Then came the metcon!
3 rounds of:
300 meter row
30 GHD sit ups
5 front flips
3 handstand push ups
I finished this off in 13:17 and felt like it probably should have been more around 10. The GHD's got me real bad. I realized this morning that it's been a long while since I last got them and I wanted to program them in to something fun. So, adding a quick row, some sweet front flips and the HSPU's after a good deal of shoulder work was good. I felt like I had a great day in the gym, and that energy has spilled over in to getting things taken care of for this event! Time to get to work baby!
Never Stop, GET FIT.
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