Strength Skill:
- Cleans - 3 sets of 5, and then 3 sets of 3
I haven't practiced cleans in a couple of months, and they've never been my favorite, but definitely feel like my form is getting smoother and faster. My landings are (for the most part, anyway) nice and hard -- I love the solid THUNK! that resonates when the wooden heels of my weighlifting shoes slam into the floor. I don't know that I'll ever become a huge fan of cleans, but I'm happy that I'm not totally sucking at them anymore.
Metcon:
For time:
- Run 400 meters
- 24 Toes-to-Bar
- 24 Plyo Box Jumps
- Run 200 meters
- 16 Toes-to-Bar
- 16 Plyo Box Jumps
- Run 200 meters
- 8 Toes-to-Bar
- 8 Plyo Box Jumps
- Run 400 meters
I know some folks have trouble with toes-to-bars -- especially those with relatively shorter torsos and longer legs (and therefore less favorable leverage). Thankfully, I'm built like a typical Asian male -- stretchy torso, stubby legs -- so I can use the length of my core to quickly kick my little legs up for a ton of reps. Also, I don't weigh very much, and I've been diligently working on improving my grip strength (Captains of Crush, holla!), so I'm able to comfortably do two dozen toes-to-bars without having to drop off the bar.
As for the box jumps: I'm a jackrabbit. I love 'em.
Result: I kind of blazed through the toes-to-bars and box jumps. The running slowed me down a bit -- that's where having short legs doesn't help -- but I still managed a respectable time of 10:23. Not bad for an old guy!
