1000 PCF WOD:

15 Minute AMRAP

400M Run
15 Clean and Jerks (95/65)

2.5 rounds, plus 2 more squat clean & jerks, as Rx’d.

This was hard. I think my form on the squat cleans was much better than usual, though. It really felt like a core/explosiveness workout. Know I made some money today.

It helped that Dan went over some points of emphasis before the WOD. He told us to get real low with our butts in setup and not think much about tension in our hamstrings because of the lower weight (I think). I think since we did squat cleans, it helped to keep your torso more upright in order to pull yourself under the bar quicker. Even I didn’t get that verbatim, he emphasized “squeezing out of the bottom” in order to keep the angle of our back constant up into the jump/shrug. He also talked about pulling ourselves under the bar, and had us do some practice that helped realize what that looks/feels like. It all helped a lot when we got on the bars. I kept my back tighter, chest bigger, and really exploded a lot more effectively than in the past.

The jerks were good, I seem to be OK at those. All in all, I would’ve liked to get more than 2. 5 rounds, but the C&J’s were brutal and slow going. A goal for next time should be to put the bar down and reset quickly, instead of dropping it and having to step back up to it. I was just too gassed to do anything more efficient. Dan said the weight looked OK during the work, so I think it was good to do it Rx’d.

We did this WOD outside which was great.

Food:

B: 5 eggs, melon, almonds. 5P/3C/22F

L: Ray’s Hellburger w/ chz, guac, bacon (no bun), shrooms, onions, peppers, garlic etc. Also, a full pint of chocolate ice cream which I was just feelin at that point. Going to avoid estimating the zone breakdown of all this.