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:
*heels
No Thomas; the iPhone says “heals”, so it must be right.
21 400s are going to take forever
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
short on time
A. 7×1 @ 205 across
conditioning
scaled to 275
11:58
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
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
NOVA peeps – anybody down to swim Friday evening?
I’m going to do it Thursday…there’s a chance I’ll be out of town this weekend so I want to get everything in before leaving.
What time?
1a) Worked to 205
1b) worked to 195
2) 270
3) Didn’t use the wallball…just practiced firing the quads
WOD – 9:32
MFS – 3/3/2
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…
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
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!
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