Pull
Clean pulls are a great drill to establish proper timing and alignment. It’s paramount that we keep our back angle consistent until the bar gets past the knees. Keep your core tight and get your hips all the way open before your shoulders shrug. Even though we are using the barbell today and moving around a significant load, it might make more sense to think of these as a “skill” movement rather than a “strength”.Here’s a video of Greg Everett being his bad self and showing us the clean pull:
The WOD is going back to the concept of scaling for intensity. It won’t take long and we don’t need to make the barbell heavier to find that “happy place”. Just move it faster and if you want an extra challenge, put a bumper plate on your box. 5 minutes is all this one should take. Don’t. Stop. Moving.
STR:
Clean Pulls
3-3-3-3-3
If you know your 1rm clean, warm up quickly and shoot for 5 full sets at 105% of your max clean.
ONLY go as heavy as you can keep your spine neutral, keep your back angle intact from the floor to the knee and keep the timing of the hip opening before the shoulders shrug.
WOD:
5 rounds
12 deadlifts @ 50% 1rm
50′ box push
“rx+” this by adding weight to the box push, NOT the deadlifts
CP: 125#
WOD: 6:10 (105#)
Oh my quads (and hams), first set went unbroken but it was 2 reps at time from round 2 and on.
One could’ve snuggled warmly in bed this autumn crisp morning, but good on you to rise and grind 6:30.
CP: 115, could have done more but had no idea where to start
WOD: 6:20, 100# dl
CP: 100#, though form was such that I was called out for pro bono stripping
WOD: 6:28 90# DL. I guess I should test my 1rm DL, because while these got hard, they didn’t seem as awful as other people’s looked. Still, awfully nice to get back to it after 4 days away from CF – it starts to seem like Forever!