Explosive Hip Action
This has been a very hard week – tough conditions with the heat, and some very long WODs – but today is a great opportunity to bring it back down from the grind and focus on just being explosive: moving heavy weights.
To that end, we’re going to be using the Hang Power Clean today. The fact that it’s a Power Clean means that we’re emphasizing a tight back and core to translate powerful hip opening directly to the bar, and the fact that it’s from the Hang position means we’re reducing the technicality of the movement to its bare minimum so you can focus on force production.
The goal here during the strength portion is to take our time finding our absolute maximum for a Heavy Triple; even if you can’t re-grip the bar coming down from your front rack, you’ll want to have it deadlifted back into position to launch your next rep within a few seconds of it hitting the deck.
A Note on Note-taking: We’re using previous performance data in a few ways today: first, from the HPCs you do in the strength portion directly translating to your WOD weight setting. Secondly, I want you to look back at the Max Height Box Jump test we did almost a month ago to help set your Box Jump height for the WOD.
Friday, July 19th
STRENGTH:
Hang Power Clean 3-3-3-3-3
WOD:
8 Rounds, Every 90 Seconds:
5 Hang Power Cleans (@60% of your 3RM above)
5 “High” Box Jumps (@80% of your 1RM/max height box jump)
(Note: if you did not test your “1RM Courage” max height box jump, we will help you find an appropriately sized box today.)
Totally unrelated:
Look! I’m not the only one who gets a little crazy about this stuff…
http://www.catalystathletics.com/blog/blog.php?blogID=1674
“Put a little attention and effort into the simple things and it will pay returns in the more complicated and interesting ones.”
That can be applied in everything in life. Awesome Nick!
Got out of bed this morning literally to reschedule my reservation and thought to myself: “well, I’m up, might as well go now” Glad I did!
HPC: 100# huge PR! I’ve never even power cleaned 100# from the floor for 1 let alone hang for 3. Time to retest my clean with a higher catch.
WOD: 60# and 27.5″ was Rx for me. I didn’t look at my time but I was moving pretty fast probably 10:50 or so. I LOVED THIS WOD!
Happy Birthday Tricia!!!
HPC: 155# PR. Felt pretty good, except the very last rep which was sloppy. Whomp whomp.
WOD; 85#, 30″, 10:59
HPC: 75# PR. I finally think I’m getting the movement down.
WOD: 45#, small side, 11:03. It’s too damned hot.
ginger ben! that works
HPC: 155# which was the same weight as the last time we did this, but much better form this time.
WOD: 95#, 30″ box, finished at 10:54. This was a fun little wod, it’s nice to walk around and breath in between rounds.
“it’s nice to walk around and breath in between rounds” = VERY YES
There was also some dancing.
I was definitely dancing! and chalking.
Congratulations on all the PRs this morning! The population of PR City just keeps getting bigger and bigger!
I thought this would be a nice way to end a week of 90+ degree WODs (on a 100 degree day). It’s a fun one: not the “oh god I can’t believe I survived that” kind of fun, but the “hey, I actually enjoyed that” kind of fun.
For the evening athletes who want to go extra heavy on this one: ask Nick. If he says you can scale up, you can scale up the weight on your HPCs.
Alternatively, I upped the HPC reps when I did the WOD. FUNFUNFUN
HPC: 195# PR
WOD: 32″ (box + 25# plate), and 135#
What an exciting noon class! People came out in droves to WOD in 100 deg weather!
BEST WEEK EVAR
HPC: 95# (tied 3rep PR; solid form). i got greedy and went to 105# the set after that… did 1 OK, did 1 pretty iffily, and then bailed on last. i’ll be sure to try 100# next time we do this.
WOD: Rx = 60#, 21.6″ box. i had it on 20″ side and jumped with as much extra air as i could. sweat central and lovin’ it.
hpc: 210#, pretty sure this is a PR.
wod @ 135# and 30″ box with 45# plate for 1st half, added 25# plate for second half