Tuesday, October 18, 2011

Squat Cleans E.M.O.T.M

Workout of the Day

WOD 1 – in the morning…

Muscle up to Ring HSPU practice

WOD 2 – in the afternoon…

3 squat cleans every minute on them minute @ 70% 1RM until failure to complete

Slosh pipe lateral tips 3 x 10

10 cargo net climbs

WOD 3 – in the evening…

4.5 mile trail run

Back in business after a great week of rest and feeling solid. Moving towards a more Olympic focus the next 3 weeks, looking to parlay the improvements in squatting strength and endurance into gains on my squat cleans. I did this workout at 205# and it honestly was a little too light. It felt nice to crush through it every set, but I think 215# was probably a more appropriate weight. These felt different than the every minute squats for a couple reasons. 1) You can’t waste a lot of time resetting between each lift-something that most of us tend to do to gain rest subconsciously. Because of this fact, your heart gets jacked quickly. 2) Muscle fatigue wasn’t a factor. In the squat protocol it’s mostly the burning and pumped out feeling in the legs that stops you. For the cleans it’s more the ability to keep resetting your focus and your deteriorating speed that becomes limiting. Very different but great all the same. I loved the way this made me feel.

I got back on the trail in the evening and could tell it’d been too long. I still managed a 31 minute time on a moderately difficult route, but it felt harder than it should’ve. Gotta do this more.

I’ve received a lot of interest from many of you out there regarding the Anywherefit 2012 trip to central Europe. Have no fear, I will write you all a response with instructions on how to proceed as soon as I have more concrete pricing details.

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