cardio-conditioning can be hard.

ever have one of those workouts where you totally forgot what you did?  It must have been a hard one…

warmup:

  • jump rope intervals 1 minute seconds on 10 seconds off x5
  • butt kicks
  • high knee run
  • lunges while holding arms straight up
  • dislocates
  • good mornings
  • back squats

skill:

for the skills lately we have been working on my clean.  This has been really hard for me to learn because there is a lot going on.  The clean is a combination of 4 movements that I just have not been able to get the sequence down correctly.  Today we did the set with an empty barbell.  For me personally, this made it easier than using a PVC pipe because the weight of the bar gave me a better feeling of the movement involved.  And that taught me something new.  Today I figured out that I am still trying to lift the bar with my arms when trying to get under the bar instead of relying on my traps and shoulders to do the work.  The result has been more stress on my already tweaked elbow and I am once again in sharp pain if I move the wrong way.

Once I figured out what I was doing wrong I got that part of the clean in better form, only to move onto the next problem.  I have a tendency to arch my back once I get the bar into the front squat position.  This makes it hard to get into the squat, but also my back is really sore.

conditioning

tobata:
  • 4 x air squats
  • 2x  burpies
  • 2x leg lifts
the WOD

This one was hard.  I was already tired from the tobata session, and I have not done any rowing in a while.

  • 1000 meter row
  • 10 trusters – 65lbs
  • 1000 meter row
  • 20 burpies
  • 20 sit-ups
  • 400 meter run

The first 1000 was ok, but the thrusters killed me.  the second 1000 meters I did all  I could to maintain a decent pace and not stop.  The burpies really bothered me.  I came down on a jump and I must have landed hard, or I didn’t keep my torso tight, but I am hurting now.. My back has been bothering me all day.  As long as I do everything that my mother told me; “keep your back straight”, don’t slouch when you’re sitting, and sit with your back straight,  it does hurt so much.  Standing felt really good today but unfortunately, I get to sit in front of a computer for much of the day.

At least it is a long weekend.

2 thoughts on “cardio-conditioning can be hard.

  1. The power clean is a derivative of the Olympic Lifts and inherently explosive by nature. In other words, it can’t be done slowly. “Power,” in this instance means it is an abbreviated form of the Olympic or Squat Clean. “Clean” because it starts from the floor and is “clean” heaved directly to the shoulders. The power clean is the most technical of the lifts in Starting Strength, and being such requires the most practice. Don’t be alarmed if you don’t progress past using a barbell for the first few workouts. The benefits of this lift are many. Explosive Olympic lifts create the highest level of Central Nervous System activation. The result is that they recruit the highest percentage of muscle fibers. Because they are a highly skilled lift, they require a high degree of fine motor control. The combined effect is an improvement in speed, balance and overall coordination. Speed and correct form are more important than weight with this lift. Done correctly the lift occurs in the blink of an eye and therein lies its Power. Speed x Strength = POWER. As stated above this (plus the squat) is the hardest lift to master. This exercise alone is given 40 pages of detailed instruction in Starting Strength 2nd Ed.

    • Thank you for your comment!

      I hear you about the high level of skill needed for the olympic lifting. I recently tried to add it into a WOD round, but with my current physical conditioning, and my lack of skill in this lift, I had to back off and stay with the bar weight. A little disappointing, but avoiding injuries is very important as well.

      I didn’t know about how much it activate the central nervous system. It makes sense when you think about it. I have never considered that part of the workout before.

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