6.14.2012 – Crossfit

June 14, 2012

Lift:
5×12 kettlebell swing – 32kg

5×5 hang clean – 3x at 85lb, 2x at 65lb
 
Sweat:
5-5-5-5-5
Thrusters

1x 65lb, 2x 85lb, 2x 90lb

Notes:

Kettlebell swings – trick is to keep back straight, snap hips by standing up straight, not by leaning back.  Makes all the difference in the world. 

Hang clean –

Was a learn the technique day.  Tips

1.  Back straight, shoulders back

2.  bar about 2 inches above knees

3.  keep bar close to chest – bar should go straight up

4.  Receive with elbows as high as possible – that’s what creates the shoulder platform for the bar to rest on.

5.  Hands open and relaxed

Thrusters

1.  Bring head back as bar goes up, then thrust forward through arms. 

Left arm was noticeably weaker by end of lift.  May be a function of the shoulder not feeling right.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: