I think I’m going to very much like Tuesdays at CFZ…
Today’s warm up consisted of running 400m (yeah!) walk outs (alrighty) and Spiderman lunges (surprise, surprise.)
Skill
Pistols
Pistols are a definite weakness; thus, I was delighted that we had an opportunity to practice. We were to work in teams of two or three. Yeah, right, like that was going to happen. I’ll share a rack, but if there’s enough equipment to go around I’m going solo, bitches.
I used the smallest of the new boxes and a 25# plate, and completed 5 x 5 on each leg. Michael Kelley reminded me to hold the toes of the extended foot and I said, “Yes, Jack taught me that.” I miss Jack, but I’ll get to see him in just two days! Be sure to read Thursday’s post.
As I was doing the second or third set Michael Kelley approached and said, “You’ll have these in no time. I started out just like you and now I can do pistols easily.” It’s always about you, Michael Kelley.
Olympic Lifting
1 Hang Snatch + 2 Overhead Squats on the minute x 8 minutes, 50-60% of Snatch
Michael Kelley suggested that we go light and focus on form, so that’s what I did. I lifted a mere 65#, still more than 60% of 1RM, and it was good. I didn’t, however, complete a full squat snatch the first rep and Michael Kelley called me out on it. I gots to opens ups the hips, Michaels Kelleys!
2 Hang Cleans + 1 Split Jerk on the minute x 8 minutes, 50-60% of Clean & Jerk
Again, we were told to go light and focus on form. I lifted 95#, which is more than 60% of my 1RM, and that’s okay. Hang cleans are coming along nicely, and I’ve finally gotten the feel for them, particularly shrugging the shoulders and “bouncing” the bar off of mid-thigh.
Did I mention there were 15 people in attendance? Did I mention that I segregated myself and worked at the back of the gym and in front of the open garage door? At one point I heard Michael Kelley say, “Good job, Paul.” I wasn’t sure, however, so I asked, “Did you say ‘Good job, Paul’ or ‘Good job, Lauren?’” He confirmed that he had praised me. Well, that’s unusual.
He observed me during one of the later rounds. I was indeed squatting deeply. After completing the requisite 2 reps, I continued, and completed an additional 8 OHS – just to see if he’d notice. He eventually did. I can only imagine that he was looking for an opportunity to yet again smack my ass.
He also observed the last round, and said, “Make sure you’re pointing your left ankle outwards. Do it again.” I did, and held the bar above my head after finishing the jerk. I held it, and held it, and held it, again, just to see if he’d notice. Look at me, Michael Kelley! Damn you, look at me!
The only way I would’ve enjoyed this more would be if I could do reps every 30 instead of 60 seconds. I did use the rest as an opportunity to say “Hello!” to my favorites: Michelle, Claire, Amy, and Lauren. Yes, I have favorites. I only wish I could see Amy Scott on a daily basis. She’s my all-time favorite.
Conditioning
AMRAP 10
30 Double Unders (advanced: unbroken)
20 seconds, L-sit (parallettes, rings, or on benches)
As today was a skill day, I didn’t even bother to count rounds. I completed all but 2 rounds of dus unbroken, and held all ring L-sits for 20 seconds – although I certainly didn’t have my legs parallel to the floor.
Uhm, after yesterday’s core work, my abs were on fire, I tell you, fire! I completed 30 double unders less than Lauren.
Tags: clean & jerks, double unders, hang snatch, L-sits, pistols
