DT
Today we’re revisiting a classic Hero benchmark that we did about 22 weeks ago. It’s fast and heavy, and we’re looking to see how we compare to last time. We’re also keeping it to a 15 minute time cap to encourage you to scale appropriately.
Mechanics – moving correctly – comes first. Then comes Consistency – moving correctly for reps. If your scaling is not appropriate, the weight will be too heavy for you to maintain those consistently good mechanics.
These movements are technical, and we’re looking to ensure that you’re maintaining good bracing and midline stability throughout. The deadlift is a controlled (slower) hip opening; the HPC and Push Jerk are explosive hip opening movements. In order to translate that force effectively to the barbell, we must maintain a tight core throughout and move consistently.
So get tight, and get after it!
Friday, June 14th 2013
“DT”
Five rounds for time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.
Compare your time and load to the day after Christmas, 2012, and early March 2012.
I vowed I would not do DLs during a timed workout until this back thing sorted itself out. Instead, I did end up doing them, but promised myself I would switch to PVC right away if my form went south. It all worked out. 9:45 @45#, compared with 9:20 @35# in March 2012 (when I was also dealing with a back injury).I’m o.k. with that. I stayed focused on my form today.
I’ve been sick with the cold this week so no RXing going on today. I decided to do this one outside in the parking area for the world to see.
Here’s to you, DT. Thank you.
WOD: 8:47 @ 115#
And for the record, I didn’t bang the barbell into my family jewels this time.
I was nervous for you, I really was.
10:04 @ 65#
compared to 10:16 @ 55# in December.
Next time I really need to go with 70# or 75# but my goals until then will be to really work on that lockout.
Thanks for physically moving me into the right positions and going over movements pre-wod, Nick, it really makes a LOT of difference in practicing good patterns
10:32 @135 Meow! that one was a grip smoker!
Beautiful movements today, Thanks Nicco for the coaching!
In Honor of DT!
14:44 rx. was interesting doing this in a silent and empty box this morning.
In your honor, Sgt. Davis.