ever have one of those workouts where you totally forgot what you did? It must have been a hard one…
- jump rope intervals 1 minute seconds on 10 seconds off x5
- butt kicks
- high knee run
- lunges while holding arms straight up
- good mornings
- back squats
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.
- 4 x air squats
- 2x burpies
- 2x leg lifts
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.