060108

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WOD

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Total time - 28:05

First 10 cleans were legit with 135. I set out to do the GHD as rx'd but stopped at half the number. So, I did 25, 20, 15, 10, 5 on the GHD. After the first round I dropped down to 115 on the cleans and really worked hard at proper form. I need to practice front squats more. I really could've finished with the 135 if I had a better front squat. I just can't get down fast enough. With less weight, the bar gets high enough for me. Ah well... Still a good workout. That's the most reps I've done with 135. My GHD is my squat rack with a bar sitting on it. One day I'll post a pic.

Comments

Splint Chesthair said…
Oddly enough, I've noticed that the dropping down fast was part of the mental block I had with squat cleans. I basically just started dropping butt-to-ankles. Previously I was worried about dropping too low, I think, it's hard to pinpoint mental blocks. May that information will help, maybe not. Also, I think maybe I sort of push myself down fast when the bar is at the top of the motion? I dunno, lots of stuff going on with those.
June 2, 2008 at 2:22 PM
Brad said…
You are correct on all accounts. I MUST practice my front squat to get used to the depth. I also am finding that I want to put my feet wider. I think I disagree with the ones at the cert who tried to make me put them closer together - I have super long legs (38 inseam). When I do land wide I have a lot less trouble.
June 2, 2008 at 5:56 PM
Katie said…
Wow Brad. What a doozy today! Nice work! Squat cleans are another of those sneaky two in one movements that just zap the gas right out of you. Speed on the way down is crucial. You have to really duck down under the bar, then use your hips to explode from the squat. I'm struggling with the explosion part myself. Ultimately, as for your feet, shoulder width is the general guideline. But people need to remember that not everyone's body type is the same and some need to adjust accordingly. So long as your knees are tracking and they are not way out over your feet, I say go for it. But, then again, that's just my opinion... ;)
June 2, 2008 at 10:57 PM
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