Training Session 8 with Coach Keith
After a quick warmup of dumbbell swings, pullups, pushups, and air squats, Coach Keith cooked up some metcon murder. First he ran me through this little doozy:
- 5 Hang Power Snatches (75lb)
- 10 Overhead Squats (75lb)
- 15 Burpees
Repeat 3x. Total time: 7:30. I had a really hard time stabilizing the OHS and that took up the bulk of the time here. Need to work on this - shoulders up, poke the head through, weight on the heels. The burpees were feeling kinda sluggish to boot.
After I caught my breath, Keith threw me into another little circuit, smiling as he said “this one will be worse.”
- 10 Hang Power Cleans into Thrusters (95lb)
- 10 Pullups
Repeat 3x. Total time: 7:14. This one was a grip killer, but I was feeling pretty good about my clean form. Need to focus on keeping the weight back on my heels for the squat portion of the thrusters though.
Moved into some squats for a nice break from all the conditioning. Started with 95lb and worked up in sets of 3 today. Keith stopped me at 185 because my form was for shit. I was rounding my upper back, which is really a result of not keeping my chest up and elbows/scapulas back. This was causing the bar to roll up and down my back during the squat and making everything very difficult. After some coaching, I finally got the positioning right and was able to do some proper squats, but we kept the weight low today.
Next up were some weighted situps on the slant board - a cool variation where you hold dumbbells locked out over the shoulders (bench press position) and drive the situp with the abs. Then another mini circuit!
- Situps x 60 sec (33, 24, 21)
- Two Handed DB Swing (45lb) x 60 sec (24, 21, 20)
Repeated 3x for 6 minutes of work with no rest. Cooked.
