Love the strength days

Today was squat cleans 1-1-1-1-1-1-1
I watched a video on saturday that talked about the end of the first pull. This video explained how to prolong the first pull and stay over the bar for as long as possible. This was totally new to me, so I worked a bit on that before starting my reps. It was a bit of a revelation and I realized that the total distance that the bar travels before the quick squat under the bar is really 90% deadlift and 10% violet shoulder shrug. I no longer need to creat as much violent force for long periods on the bar, as long as I can quickly get under it. With this in mind, I attacked the WoD. 135, 165, 185, 205, 205, 215 (fail) 215 (PR). I totally surprised myself with the 215, since my hang power clean max was 210 last time. This was all about technique and intensity. On my fail, I just wasn't mentally focused enough on the lift. I got stuck in the deep squat position and had to dump the weights forward. LOTS of noise, but I just kept my head down and got ready for another try. I ramped up my intensity and stuck it on #7.

I ended the WoD with some work on scaled muscle ups. I am mixing in the horizontal row style (works on speed of transition) and the toe assist from knees (works on strength). I did a total of about 21-24 reps before skin tore off both wrists below the hypothenar eminance. resting my wrists on the keyboard really hurts now, so I need to be done typing.

I love the strength days.