111004

Watch this. This is the difference between PULLING through your heals (Jason) and “jumping”.

The misconception is that jumping is somehow creating more pulling power. This is as silly of a notion as doing a 1RM Deadlift on your tip-toes.

Concentrate today’s effort on pulling the BB off the floor through your heals, then pulling again – THROUGH YOUR HEELS.

STOP JUMPING.

WOD 111004:

20111004-094340.jpg

15 responses to “111004

  1. 1a) Worked from 185# to 285# (f), then dropped to 280# and hit it. This was a 5# PR on my regular clean, and apparently *cough* I was still jumping. Thanks coach.

    1b) Worked from 185# to 255#(f x 3) (really frustrating), so dropped to 250#. Had no shoulders left to catch the jerk.

    3) 3×3 @ 315#

    4) Yup. Did them.

    Conditioning — 7:54 (UB first round, then broke @ 10, then broke @ 6… running was SLOW)

    M/F/S – 3/5/8

  2. 1a) 195, 215, 215, 225, 225, 235, 235
    1b) same across the board with a couple jerk misses
    (felt really, really bad with all this, just like my body didn’t want to cooperate. 235, well below a PR for both, felt crazy heavy today)

    2) 305, 305, 315
    3) awesome exercise!

    Conditioning: 9:27
    Crushed me pretty good, but I actually felt stringer on my last round than on the first, getting 5 than 4, and all with pretty good speed. 2nd round was toughest for me

    M/F/S – 3/4/4

  3. 1a) 155, 175, 185, 195, 205, 215, 225, though I would classify exactly 0 of these as being very spectacular.
    1b) 155, 175, 185, 195, 205, 215, 225F
    2) 275×3
    3) skipped to catch up with Tyler and Tony for
    4) 8:30, broke em 7/7/7, 5/5/3/2, 5/4
    MFS – 2/4/4; knee is recovering nicely with a little TLC

  4. 1a) and 1b) Use the same weight. Jerk form sucks, kept it light to work on not pressing out – 165, 185, 185, 195, 195 (press), 185, 185
    2) 260
    3) Couldn’t set up GHD for this, just did 20# GHD’s

    Conditioning
    11:50. Never did this sort of weight/volume, happy just to finish. I really need to get a 500# deadlift…

  5. 1a) 245
    265
    275
    280
    285
    290
    315 (all time clean pr) video coming soon hopefully

    1b) 225
    245
    255 remaining sets

    2) @ 340

    3) liked it

    wod: 9:25 felt like I could have pushed a bit harder here

  6. 1) 145 – quads still crazy sore, worked on speed and keeping knees out, chest up, & A2A.
    2) 155 – felt much better with form today
    3) 235 – dear G that’s heavy!
    4) 42/40/39sec.

    Conditioning

    10:23 (205 for DL)
    Broke up 1st round to 4 sets then 2nd/3rd rounds in sets of 3. I’ll take it after a back strain and 6 weeks off of deadlifts. 

    MFS – Mother F@*%|n’ Sore!

  7. a ) 205 x 7
    b) 225 x 7
    dip squat 315 x 3 by 3
    hamstrings fire up
    condition wod rx 10:09
    I did some pull thrus with the prowler after and like that (140 lbs not including prowler)
    roger

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