091204

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press up, 5 abmat situps with arms cross chest feet unachored, then 5 with 1kg weight on chest, 5 abmat back extensions, then 5 with 1 kg held at chest, 10 push ups at mid thigh high bar, 10 green band assisted chin ups, 10 o/h squats with dowel.
+ 7kg bar power cleans x 5, 10kg power cleans x 3

Puppies:
Complete three rounds for time of:
Run 200-400m - subbed 600meters elliptiacl level 4
25-45 pound Power cleans, 15 reps - I did 12kg / 26lb

Done in 18.04 mins

Really good pace I have with this I thought, my time overall i guess is quite slow, but my ellipitcal was a better than before constant pace (8.5-9.5) and my power cleans went really well - I tried to bring more shrug action into it which really helped - when you get it right the weight can of flies up and lands just in the right place - real smooth like :coolsmile: so definitely up the weight next time.

Cash out:- tried 3 OHS with a little weight ie empty 7kg bar hmmm tougher than I thought and I needed to get my hand wider than I had been doing with the dowel. I guess as per Rip. the weight always wants to stay midline and so I fought it for a start and then going wider enabled my shoulders to allow the weight to go further back. Overall really suprised how tricky it was - my back feels a little tender tonight so hope I haven't upset it!

Since watching the great Kelly Starret journal vids I’m trying to do more stretching to help improve my tight hips and hamdstrings but the stretching seems to take me ages - I’m upto 20-30mins stretch post workout (ie longer than most wod’s) - is this normal or am I doing too much????