Outlaw WOD 6-6-12

I had taken the week off from any heavy overhead lifting until this point because of my left wrist and Dr's orders. Definitely helped, and the pain had subsided, so I went ahead and did the Outlaw WOD last Friday night.

Split jerks felt heavy compared to the previous Friday when I hit a new PR. Went heavy on those and the seated shoulder press. Not a good idea because my wrist hurt like crazy all Friday night, and was really sore on Saturday morning. I'm just still not there yet, hopefully in another week it'll be back to 100%. Makes all the difference in the world with the overhead Olympic lifts, if one little thing is off or not right you feel it with the lifts.

BB Gymnastics
5X3 Split Jerk off Blocks – heavy but clean, rest 90 sec.

Strength
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 25% Band Tension – rest 45 sec.

DEMO VIDEO

1b) 5X5 Seated BB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Conditioning
15 minutes Row for Meters.
20 seconds ALL OUT – 40 seconds Active Recovery

I took Gavin up to the box with me Friday night, and got to work with him on his power clean and squats. He's been doing strength and conditioning work at his middle school for the upcoming football season, and he's been telling me about what they have been doing. I wanted to see what he's learned and more importantly watch his form. We worked for about 10 minutes with the PVC pipe on set-up form and his technique with his power clean. Got some video of him below with the 35lb bar.

We also worked on his back squat. I taught him the difference between low bar and high bar, and also worked with him a lot here on his form. Wasn't too bad off here, his feet were a little narrow on his stance, and he was sitting all the way down into it.

Always a good night at the box when I can get in some Outlaw training, but to spend it with Gavin and work with him on his barbell technique made it a GREAT night!