7AM Intu-flow
4PM
Magnificent Mobility Warmup
16kg OAJ 6RPM 10 min switch R/L on the minute
2 handed swipes / 7 min 20 sec work / 10 sec rest
Mills / 4 min / 30s switch R/L
3 rounds untimed FlowFit
KF Yoga compensation, full routine
Both Jerk and swipes taxed my grip and leg strength before my heart rate and conditioning. Will try OALC next session to see the difference, but suspect that will tax the grip even more. It is likely that until my strength improves with these specific moves I will need to do a full FlowFit routine at the end in order to achieve the upper-level heart rate requirement of a "high" day in the 4x7 protocol.
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Derek, remember to use the loose-tight-loose when doing both KBs and CBs. On swings and cleans, use the hook grip on the back swing. On the CBs, swipes are hardest on me between the webbing of my thumb and fore finger on my left hand only. This is the wrist that I broke and had ligament damage on it. In other words, don't crush grip unless you have to.
ReplyDeleteTodd
Thanks for the tips Todd. My grip really seems to give out on the CB when I am at the back portion of the swipe (arms extended back, knees bent). The CB tends to slip out from sweat or whatever and I need to grip a bit more even though I know it should be held a little looser here.
ReplyDeleteOn KB, the hook grip is killer! I feel like my index finger is nowhere near strong enough to hold on for too long.