Thursday 10.21.10

The picture pretty much sums it up

SWOD:

2x400m sprint (rest the time it takes you to run the first sprint)

Clean & Jerk Technique - PVC


Metcon: 5 rounds for time of:

- 10 KB Swings (44/ 35)

- 10 Burpees

- 15 Ab Mat Sit ups



We have "Grace" right around the corner. So take advantage of the the PVC's light weight. For the clean, really focus on keeping good posture, tight core, pulling your knees out, driving with your elbows up. Also, because you will not have a load going over head, commit to the drop after you hit the dip-drive for the jerk. Make sure that your on the ball of your back foot and your knee is bent a few inches off the ground. Your front foot should be pointed just slightly in and your front knee bent at a 90 degree angle. When you recover bring your front foot backward 6-8", then your back foot forward even with the front foot. There are a few more fine details that we will go over together.