Today we focused on form, with an emphasis on engaging the lats throughout, especially at the thigh to force improved leg drive. Results? I caught the bar lower and didn't feel as much of my typical piece-wise function. Now the rest of what Coach J has been teaching me has become much easier to execute properly!
And then there was work on clean and jerk. Thank goodness Coach V was quite aware that I'm a squat jerker! My cleans tend to be a lot more effective, but I was able to integrate the cues I had from Coach J with some of the new materials I got today, and I think things got a little less piecewise. My jerks suffered a bit from being fatigued from this morning's WOD plus some archery drills I did, but the cleans are getting to look, well, cleaner.
Besides barbell, I also did the CrossFit Iron Legion baseline workout. Suffice to say, it's been so long since I did it that we didn't have any verifiable record of me actually doing it. My time today: 5:35 for a 400 meter run, 40 air squats, 30 sit-ups, 20 strict push-ups, and 20 burpees, with me completing the run in just under 1:50. The first time I did it, it took me over 10 minutes to do it, and I think a couple years ago, I was still pushing 8 minutes.
Pre-corrective drills blank baling... I'm having a lot of creep forward...
Corrective drill with the Form-Master to address back-tension issues...
Post-corrective drills... release has gotten cleaner and there's significantly less "creep forward".
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